The only change I made this time was to bring the prone row weights back down to 10 lbs. The 15's were too heavy and I wasn't able to hold my form correctly.
I have to say this was a lot harder to do after not working out for a week! Hopefully that won't happen again!
Pull Day: 1 hour, 30 minutes
Band Pulls with yellow band (2-4 lbs) - 3 sets of 15 reps - lats, traps and rear delt
Prone Row with 10 lb dumbbells - 1 sets of 20, 4 sets of 15 and 2 sets of 10.
One Arm Row with 10 lb dumbbells - 3 sets of 20 reps
Chair Pose - 3 sets to Failure (2 minutes 30 seconds a set)
Trap Flies with 3 lbs dumbbells - 3 sets of 20 reps
Bicep Curls with 8 lb dumbbells - 3 sets of 20 reps
"Falling Leaf" - 3 sets of 15 reps
Standing Oblique Twists with black band (15-20 lbs) - 3 sets of 20 reps
Psoas - Leg Lift with 3 second hold - 3 sets of 20 reps
Basic Crunch with hands reaching to knees - 3 sets of 20
full body stretch