So my shoulder's healed enough for me to get back to doing very light chest work again. I'm pretty excited about that; planning to start out doing high rep work to pump my chest back up and get my endurance back before focusing on getting my numbers back up.
Chest and Tri's
Cable Machine Triceps Extensions, palms down: 1x20 (warm-up), 3x15-20 **Focus on working the outer half of your triceps
Cable Machine Neutral Butterflies: 4x20 **Neutral meaning the cables are at the same height as your nipples; your arms should stay parallel to the ground
Cable Machine Triceps Extensions, palms up: 3x15-20 **Focus on working the inner half of your triceps, the back of your arm nearest your armpit/ribcage
Seated Dumbbell Triceps Extensions: 3x15-20
Cable Machine Incline Butterflies: 3x20 **The cables are at waist level, so your pulling your arms up and across your body
Cable Machine Decline Butterflies: 3x20 **Cables up high so you're pulling down and across your body
Then go get some abs and a meal
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