Light week......
seated dumbbell press
50x12
65x12
75x9
Seated lateral raise
20x12
25x12
Behind the back cable lateral
15x12
Dumbbell shrug
100x12
110x12
120x12
Triceps press down
70x12
85x12
100x12
Lying extension
90x10
Seated dumbbell extension
70x12
Cable crunch
100x30
Leg raise
30x15
Kept rest time between sets short and just went for pump and feel.