Shoulder distraction
DB bench 4x25 55#
Lat pull downs 3x10
Bench to a 1 board close/moderate grip
135x5
225x5
315x5
405x5x5 sets about 2-3 min rest
Spoto presses
315x6
315x4 -still bicep tendon issues
DB high Tate presses
60-70-80-80x8
Skull crushers with chains and a cable attachment
3x20
Speed/McGill pull ups
10 doubles
Grenade face pulls/tricep push downs
5x10 each
DB front and lateral raises 3x10 each