Quick and light training to get good blood flow in hopes of a pain free bench day later on. I know that supplementing an extra shoulder and back day has helped greatly with shoulder pain.
Warm up: stretch and foam roll
Shoulders:
- 50 lateral cont. laterals
- 50 cont. front raises
- 50 cont. rear delt fly
- Band shoulder press 4 sets
- Hammer strength press 4 sets
- Pull UPS 6x5
- Wide late pull downs 3 sets
- Low row 3 sets
- DB late rows 95x4x8
- 20 min cardio on elliptical
- 200 stability crunches
http://www.youtube.com/watch?v=3m9hgf5DvsY
