Good shoulder workout today, gym was packed, kids off school, so did a bit of variations that worked out rather well. If you haven't noticed, I am going back to one muscle part per day, 5 day split, try to emphasize some quality and size gains again. A shock if you will.

Shoulder workout

Seated behind the neck presses(haven't done these in probably a year, since I hurt my shoulder, but tried them today and great pump. Did them on the smith, so weight is not including bar, but was very careful, wanted 5 sets.
Sets....50x12,70x8,70x8,90x2...5 partials,90x3....5 partials

Seated machine presses to the front, wide grip
Sets...100x8,120x8,135x3,130x5

Cable side laterals
Sets...40x12,60x12,70x7

Seated machine laterals(seat on 3)
Sets....90x10,90x10,100x5,100x8

Front plate raises
Sets....25x10,25x10,25x10,35x10

Bent over rear laterals
Sets....40x15,40x15,40x15

Dumbbell shrugs
Sets....90x15,95x15,100x12


Calves

Seated calf raises
Sets....180x12,180x12...superset with standing toe raises no weight...25 reps.

Went back and did 2 sets of military olympic bar push presses, really put the emphasis back on shoulders that were already worn out...
Sets....95x8,100x5,105x4

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