Getting in shape 9

The scapular wing issue is close to resolved now. I have been working on it all week and was excited to see how effective it was. Arm day went great I was able to do all the exercises without pain. Got a great left arm pump finally.

Song of the day: Gilamonster - King Gizzard and the Lizard Wizard

The Plan

3 day split

Warm Up:

Treadmill until warm

Stretch

Upper Body: 

Bent Over Row 4x6 30

1 Minute Push Ups

Bench Press/Dumbell 5x6 2 10s

Wide Grip Pull Down 4x6 88

Tricep Pull Downs

Super Set Curls/Bench 3x10 15

Lower Body: 

Dumbbell Bulgarian Squat 3x10 12.5lb

Squats 4x6 2 10s

Leg Press 4x6 160

Leg Extensions/Curls 4x6 110

Jumping Split Squats 

Core/left-side fix: 

Plank (1 Video per side) 2x2minutes

Crunches

Rope Pull Down

Leg Raises 4x10-15

Left arm stretches/technique with 10-5lb 

Short Day:

Lower Body: 

Normal Squat

Leg Press

Upper Body: 

Super Set Curls/Bench

Bent Over Rows