With what I am doing with squat, with alternating weeks on and weeks off, I am doing the same with my heavy benching and shirted benching. Today was a high volume chest/shoulders/back/triceps day. With my torn left labrum still looming in the mist I am trying to train smart and keep myself in check. I can not do heavy raw full range benching currently without affecting my shoulder. I have to train with a 1board and 2board when I do raw benching just to be safe. This type of training has been effective so far....

Seated Bench-press Machine

5 sets of 25 reps each set

Standing Overhead Press w/Slosh Bar

5 sets x 10 reps each set

Rope Triceps Press down

200 total reps

Assisted Dips with Metal Catapult

3 sets x 10 reps each set

Asisted Pullups with Band

4 sets x 10 reps each set


Video for the assisted Dips: