Warm-ups

Indian Club swings, reverse grip dumbbell press, band pull aparts

 

bench using American Press Bar

worked up to 225 for 8 sets of 5 reps

 

Dumbbell press

70's for 3 sets of 20 reps

 

front dumbbell raises

25's for 3 sets of 12 reps

 

reverse peck deck

worked up doing sets of 15 to 170 for 15 reps

 

low pulley cable rows

190 for 3 sets of 15 reps

 

My right shoulder has been bothering me and has a knot in it. It really only affects my military press but its something I am keeping an eye on.