The Workout:
Band facepulls – 3 sets
1 arm DB Rows
30 x 10
40 x 10
50 x 8
Close Grip Pulldown Machine
70 x 10
90 x10
110 x 10
110 x 10
Flat DB Bench
20 x 8
30 x 6
40 x 5
50 x 5
60 x 5
30 x 10
30 x 10
DB Shoulder Press
25 x 10
25 x 10
*Should use 25 for another workout or two.
Machine Bench Press – Some light sets.
Chest support DB rows
50 x 8
70 x 8
DB Shrugs
70 x 10
80 x 10
Chest Support Machine Rows
180 x 8
Lateral raises – light
Band pushdowns – light
Hammer curls – light
Pulldown abs.
50 x 20
50 x 20
50 x 20
All this focus on back training instead of pressing has been helping my shoulder feel slightly better. So minimal pressing and maximal rowing and back should continue for a while.