Shoulders and back. Video.

Turning into one of my favorite days. Always walk out feeling pain free.

I had a 2 hours to train which is rare and I enjoyed every min.

Warm up 5 min high incline walk.

Shoulders : lacross ball, foam roll, band stretch.

First exercise: shoulders

1. Rotator cuff ins and outs 50 reps in and out
2. Is, Ys, and Ts 100 reps
3. Band and DB press single arm ladder 15/12/10/8/6 Super set with machine press
4. DB lateral/front raises 3 sets
5. Chest supported reverse fly for rear deltas 3 sets

1. Pulls UPS 30 total - however I could get them. Each set to failure till 30 reps was complete.
2. Wide late pill downs 3x30
3. Cable pulls apart 3x20
4. Heavy DB rows 85x5x5
5. barbell shrugs 185x3x10

http://www.youtube.com/watch?v=S0G6sbBYTeo&feature=youtu.be