@fort hunter liggett

back and bi's
- rear delt fly's - 12 x {55, 70, 85 ,100}
- hammer curls, barbell 12 x {25,25,25}
- narrow grip overhead delt pulls - 12 x {105,120,135}
- bent over rear delt dumbell pull 12 x {30,35,40, 45}
- front lat pull down 12 x {90, 100, 110}
- seated bent barbell curls - 12 x {20, 30, 40} (+bar)
- wide lat pull downs 12 x {60,90,120}
- calf raises 14 x {360, 360, 360}
- 3 narrow pulups, 1 wide pullup 3 narrow pullups

pin those shoulders back!