friday: misc

continue doing only 60 sec rest inbetween sets

warmup: light cardio 5min
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lat pulldown(varying grips) with cable flys(med.)
1.12 lat pull/10 flys
2.10 lat pull/10 flys
3.8 lat pull/8 flys
4.6 lat pull/8 flys
5.4 plus hold lat pull/6 flys
6.2 plus hold lat pull/6 flys
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skullcrushers with behind neck hammer strength machine
1.12 skulls/10 hammer strength
2.10 skulls/8 hammer strength
3.8 skulls/8 hammer strength
4.8 skulls/6 hammer strength
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incline d-bell flys with cable shoulder swings
1.10 flys/10 shoulders
2.8 flys/10 shoulders
3.6 flys/10 shoulders
4.4 flys/10 shoulders
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shoulder rubber band routine 7-3's (try not to break if possible)
     raises (7reps each below, then 6, until finishing to 3)
       -forward
       -mid
       -side