delts ..one of my best workouts since straining shoulder almost full strenght ,pain subsided greatly..
fr press,,warmed up few sets 2 tens a side/3 tens /35 plate/4 tens/finally 45 a side which is big improvement and rom very good,,12 rep sets for now
side raises 20/25/,,,25-15 drop x2
rear raises seated 25/30/30
upright cable rows x3 used 2 handles for grip
front raises cable used sm straight bar x3
bi's
cable curls x3
seated curl machine padded x3
db curls 30/35/35
seated concetration curl on knee used hammer grip 25/30's
forarms
3 x weighted rope rolls
reverse cable wrist curl behind back x4