Delts and Arms on a Rainy Day

Ha! I have included one more exercise to my FOAE (Form Over Anything Else):  The new team member is:

Barbell Upright Row.

Welcome to the club, Row!

Seated Dumbbell Shoulder Press
warmup 10 kg x 20 reps
27.5 kg x 10 reps (up 1.5 kg since last time)
27.5 kg x 6 reps

26 kg x 6 reps

26 kg x 5 reps
22.5 kg x 5 reps

20 kg x 7 reps
20 kg x 7 reps

Barbell Upright Row
<START FOAE>
42.5 kg x 12

42.5 kg x 8

42.5 kg x 8

42.5 kg x 8
<END FOAE>  

Standing Dumbbell Lateral Raise
18 kg x 8 reps
18 kg x 5 reps

Dip
bodyweight x 16 reps (up 1 rep since last time)
bodyweight x 8 reps
bodyweight x 5 reps

Bench Dip
None today. Look for new cable exercise below.

Skull Crusher / Narrow Grip Bench Press
32.5 kg x 10 / 8 reps

32.5 kg x 7 / 5 reps

32.5 kg x 5 / 5 reps

Reverse Grip Cable Triceps Pulldown

50 kg x 12 reps

50 kg x 12 reps

60 kg x 8 reps

60 kg x 8 reps

Barbell Preacher Curl
32.5 kg x 12 reps

32.5 kg x 8 reps

32.5 kg x 6 reps

And that's it. Good night.