23/8 Shoulders

74

OHP 

40 7/6/5

Arnold press 

12.5 3x10

Seated lateral raise 

8 3x10-12

Seated rear delt fly

7.5 15

8 2x15

Good morning 

20 10/20/30

For rehabbing lower back tightness. 

Lat pulldown

40 20/15/15

Shoulder shocker

6 3x7