11/8 DELTS AND BI's A4

Warm Up: DOg Walk

SEATED BAR PRESS: Machine
Warm Up: 2x35x10,10
Working: 3x85x8,7,8

SIDE LATERALS:
Working: 3x15x10,10,10

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12
SS
REAR BENCH ROW
Warm Up: 1x8x12
Working: 2x10x12,12

BAR CURL:
Warm Up: 1x30x10
Working: 1x55x6, 2x60x6,6 eh

ROPE:
Warm Up: 1x50x10
Working: 2x70(?)x10,10 I don't remember forgot to write down! OOPS!