Good shoulder workout today. Really burned them up. Felt great.....

1 arm cable side laterals(warmup and pre exhaust...very slow as to really warm up the left delt which is chronically tender)
Sets...20x12,20x12,40x10

Upright cable rows(fairly wide grip)
Sets....90x12,100x10,110x10,140x7,140x7

Power rack medial press
Sets....95x10,115x6,135x1,135x2(wanted to see if I could do 135 military, never have. I was pleased I did it and relatively easy after other things first),125x3

Seated side lateral raises
Sets....25x12,25x10,(30x6,20x6)

Vertical dumbbell press(palms facing each other)
Sets....50x6,55x6,(55x5,35x3),60x3

Front bar raise
Sets....40x10,40x9

1 arm isolation laterals(holding on to power rack with opposite arm
Sets....25x10,30x8,35x8

Dumbbell shrugs
Sets....100x15,110x10,120x7

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