warm-ups
Indian club swings, band stretching, reverse grip dumbbell press
Incline bench - used super shoulder saver bar
2 plates per side for 10 sets of 5 reps
h-raises
25's for 4 sets of 10 reps
low pulley cable rows
100 for 4 sets of 15 reps
shoulder pull throughs
3 sets of 5 reps