warm-ups
Indian club swings, band stretching, reverse grip dumbbell press

 

Incline bench - used super shoulder saver bar

2 plates per side for 10 sets of 5 reps

 

h-raises

25's for 4 sets of 10 reps

 

low pulley cable rows

100 for 4 sets of 15 reps

 

shoulder pull throughs

3 sets of 5 reps