Training

12 x bar
8 x 40
5 x 60
3 x 80
1 x 100
2 sets of 10 x 80

Triceps Pushdown (lbs)

3 sets of 10 x 100

Barbell Curl (kg)

3 sets of 10 x 50

Dips

BW x 25

Triceps Extension (lbs)

2 sets of 10 x 90 

DB Hammer Curls (kg)

2 sets of 10 x 15

Rotator Cuff Exercises
Stretching
Cardio: 10′ Elliptical 

Notes: 
Took it easy with the bench press since the shoulder is still tender.

I read somewhere online that Sheiko will start offering online coaching… That’s gonna be interesting.