Warm up 10 min rowing machine.

Shoulders :

  • Lateral 2x50
  • Front rises 2x50
  • Band pull apart 2x50

Upper back:

  • wide low row 4x10
  • Pull UPS 5x5
  • Reverse peck deck 5x15

Lastly push UPS 4 sets till failure

I think  I'm finally figuring out what works.