Had an hour to train chest/triceps today, so it was quick but effective.
Bench Press - 6 sets (15/12/10/10/8/8)
Incline Dumbbell Press - 5 sets (15/12/10/8/6). Focus on a slow eccentric contraction.
Leverage Incline Press superset with Leverage Flat Press - 6 sets (8/8/6/12/12/10 and 12/12/10/8/8/6). Here's how this works: for the first 3 supersets go heavy on the Incline and lighter on the Flat then switch for the last three supersets. It's a great combo for bringing out the shape of the chest.
Standing High Pulley Cable Flyes - 5 sets (15/12/10/10/8). Hold for 2-3 seconds at peak contraction on each rep, take your time.
Cambered Bar Lying Skull Crushers - 10 sets (12/12/10/10/8/8/6/6/4/15). Go light to heavy then very heavy and drop the weight in half for the last set.
Shoulder is feeling about 10-15% better from last week, so that's encouraging. Hopefully I will be full strength soon.
Joe "Yu Yevon" King