Dips
5 sets Bodyweight sets of 30 superset 5 sets high cable flyes
5 sets + 45 lbs sets of 20 superset 5 sets laterals
5 sets + 90 lbs sets of 12-15 superset 5 sets front raises
5 sets + 135 lbs sets of 5-9 superset 5 sets leg raises
5 sets Bodyweight sets of 10 super slow superset 5 sets rotary calf
Will get 8-10 Mile walk in and swimming later.