After a long vacation from isolated shoulder work, due to injury, I've started back slowly. Today I made it a shoulder/arms/abs day. Haven't done a workout like this in ages. Hopefully, change is good.

5min w/u on TM
arm circles to w/u shoulders
SS Front raises/lat raises(arms bent) 12X3lbs/5lbs/5lbs/5lbs--I felt pretty silly with the 3lb dumbells, but it was smart to warm up!
Ab crunches/obliques/leg lifts
Tricept kickbacks 12X10lbs/15lbs/15lbs
EZ bar curls 30lbs 12/10/8
incline crunches/leg lifts/obliques/v crunches
2X15 back extentions

Lots of stretching to cool down.
Shoulder felt OK thru most of it, but it hurts a bit now.
I think that next week I'll try:

Monday-Full body
Tues-run(HIIT)
Wed-Leg focus
Thurs-ellip(hills)
Friday-arm focus,abs

Tomorrow I run outside with my running partner and will do a hot yoga class on sat or sun.

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