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.