Week 1, Day 2
Bench Press - 20kgx10, 40x5, 65kg/143lbs x 5 reps x 7 sets (all reps paused)
Band shoulder dislocations - 10, 5 x 8 sets (done immediately after Bench reps)
Squat - 60kgx5, 80kgx3, 100kgx3, 120kgx1, 140kg/308lbs x 1
DB Rows - 32kgx20x 52kg/114lbsx5
Alternating Hammer curls - 22kg/48lbs x 10
Pretty fun, not loving the pauses but my Bench rockets when I include them, most likely due to my disproportionally long arms (I'm 5, 7.5 with the same arm length as someone 6, 3 haha).
Squats were done to maintain, Rows to balance out the horizontal pressing and curls for elbow health/vanity (arms are all triceps haha).