Shoulderok 4x10
-upgraded to the 25# mace
BB incline with shoulder saver
135x10
185x5
225x5
275x5
315x5
Slingshot
365x5
405x5
315x10
No slingshot 225x10
BW dips
25, 25, 22, 15 -1 min rest
Banded rear delts
4x25
Rope face pulls
4x25
[youtube=http://www.youtube.com/watch?v=9cr0JiU6KNg=