Heavy back and light shoulders has helped with growing my weak areas.  Never hurts to add in an extra workout. I keep it under and hr and push hard which helps with present soreness.

Shoulders ;

  1. 50 laterals
  2. 50 front raises
  3. 50 rear delt raises
  4. Cable laterals 4 sets
  5. Face pulls

Back:

  1. Pull UPS 5x5
  2. Static low rows 3 sets failure
  3. Heavy DB row 90x4xx6
  4. Wide lat pull downs 3x30