Shoulder distraction
DB bench 4x10
Tricep push downs 3x10
135x3
225x2
315x1
405x1
455x1
495x1
JM press
225x10x3 sets
Pull ups 3x6
E row pauses 2x5
Front and lateral DB raises 2x10 each
Grenade tricep push downs
Grenade face pulls
2x10 each
Hammer curls 2x10
495 bench opener
[youtube=https://www.youtube.com/watch?edit=vd&v=q4HqisQO1gY]