Monday- Press 5/3/1
5 mins bike
SETSxREPSxWEIGHT or REPSxWEIGHT
Single Arm Cable Reverse Fly 3x15x20
Cable Retractors 3x15x20
-Not sure what to call these, I hold my forearm across the top of my abdomen and pull out and away from my body by rotating my shoulder and not moving my elbow from its position. I feel it retract my scapula so I call it a retractor.
Total volume = 1845 lbs
Underhand Face-Pulls (Rope)
15x60 drop set 15x40
Reverse DB Fly
Incline DB Shrug - The stretch and contraction feels good on my shoulder.
Overhead DB Ext
Dips - Didn't feel right so i didn't push it.
Mostly, rehab work with exercises that feel good and will help balance forward shoulder tilt and weak/bad scapular retraction.