Db shrugs 70,75,80,85,90,95,100,110,120,120,120,120
Laterals 25s for 12 sets
Front raises 30s for 8 sets
Superset
Bw dips 20-50 reps 8 sets
High cable crossover 6 sets
Superset
High cable rear delts 6 sets
Ez bar curls 70- 5 sets of 30-50
Superset
Over head db extension 70- 5 sets 20-50
Upright rows 60- 5 sets
Superset
5 sets rotary calf 5 sets
Was a long workout and the first of its kind since my shoulder injury and the shoulder is holding up nicely. All reps done slow and controlled. Took a few hours.