Decent workout today, I'm a little tired from the weekend, though. Shoulders felt ok, not terrific but they didn't hold me back.
Bench Press warm-up - 2 sets (15/15).
Bench Press (Wendler Method) - 3 sets (3/3/3+). Worked at 70%, 80% and 90% of max. Hit 4 reps on the last set.
Standing Cable Flyes - 10 sets (12 reps each). Use a high-low adjustable pulley and set the cables to high. After every set, move the cables down one notch until you are doing low cable Flyes. You may need to lower the weight as you go along because high pulley Flyes are easier than low.
Flat Leverage Press - 4 sets (15/12/10/8).
Close Grip Push-ups superset with Rope Pushdowns - 5 sets (15/15/15/15/15 and 20/15/12/10/8). Increase the weight each set of Pushdowns. Try to use minimal rest.
Seated Overhead Tricep Extensions (cambered bar) with Resistance Band Kickbacks - 4 sets (12/10/8/6 and 10/10/10/10).
I'm also going to spend 20-minutes on the bike tonight.
Joe "Yu Yevon" King