Killed this workout. Shoulder feeling great, but still has a bit to go yet..
Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×5
125×5
145×5
165×5
185×3
205×1
225×1
245×2 (PR)
225×2
205×4
Seated Bicep Curl Machine
100×6
125×5
150×5
160×4
170×4
177×5 (PR)
150×8
Seated Bicep Hammer Curl Machine:
87×6
100×6
112×5
125×5
137×5 (PR)
125×6
OH Cable Curls:
30×12
40×12
43×12
43×12
33×15
Rope Pushdown:
40×12
40×12
43×12
47×12
50×12
Single-arm Underhand Pushdown (superset with rope pushdowns):
13×12
13×12
17×12
17×12
20×12
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
125×5
175×5
214×5 (PR)
221×5 (PR)
228×5 (PR)
207×8
Rear Delt Flye Machine:
90×6
110×6
130×6
140×6 (PR)
130×8
Duration: 40 minutes