traps/delts/light abs

15min step mil warmup calves/glutes
db shrugs 50x20 60x20 80x20 100x20 120x15/2
bent over db lats 10x25 15x25 20x20 25x20
seated db lats 15x20 20x20 25x20 30x15
db shoulder press 50x20 60x20 80x20 100x15
seated db front raise 20x20 25x20 30x15/2
cable crunches 40x20 50x20 60x15/2

done for the day