Quick and light training to get good blood flow in hopes of a pain free bench day later on. I know that supplementing an extra shoulder and back day has helped greatly with shoulder pain.

Warm up: stretch and foam roll

Shoulders:

  • 50 lateral cont. laterals
  • 50 cont. front raises
  • 50 cont. rear delt fly
  • Band shoulder press 4 sets
  • Hammer strength press 4 sets

Back:

  • Pull UPS 6x5
  • Wide late pull downs 3 sets
  • Low row 3 sets
  • DB late rows 95x4x8

Extra work

  • 20 min cardio on elliptical
  • 200 stability crunches