Screwed Up Right Shoulder. Wanted to do chest/shoulders today but shoulder got screwed while doing decline bench press. did triceps after that. haiz hope can recover by tmrw.

Chest/triceps

Flat barbell bench press
20kg x 20
60kg x 10
70kg x 6
72.5kg x 3

Incline dumbbell press
17.5kg x 8
20kg x 7
22.5kg x 6

Decline bench press
60kg x 8
70kg x 7
80kg x 5 (right shoulder got screwed right here)

Dumbbell pullovers
17.5kg x 8
20kg x 8
22.5kg x 8

Triceps Rope Extension
4 sets, increasing load

Triceps close grip extension
3 sets, increasing load

Abs machine
5 sets, 3 for middle, 2 for sides, increasing load
50kg x 10
55kg x 9
59kg x 8

i think i wanna do some cardio tomorrow.