Warm up
stretching
shoulder circles
I-Y-T raises
5 lbs x 12
Band pull aparts
red band x 10 x 3
Camber bar curls
70 x 10 x 3
Bench
bar x 10
95 x 10
135 x 10
185 x 10 pause on last rep
225 x 5 pause on last rep
275 x 5 pause on last rep
320 x 5 pause on last rep
365 x 9
250 x 10 pause on last rep
BB Seal Rows
135 x 10 x 3
The 365 set was all I had on this day. My right shoulder started hurting a lot 2 days after all my reps. I'm not sure of the cause, but I think it may be more related to pressure from sleeping on it all night.