Shoulder distraction
DB bench 55# 4x25
Lat pull downs 3x10
Grenade tricep push downs 3x10
Swiss bar speed bench
Double red minis
Barx3
135x3
185x3
205x3x3 sets (inside grip)
225x3x4 sets (middle grip)
Shoulder saver bench
Double light bands
Barx10
135x10
185x10
225x10x2 sets
-keeping tension the whole time
Grenade tricep push downs
Grenade face pulls
4x20 each