shoulder day

I always feel like shoulders get blown off in workout routines. I've partially dislocated my shoulder a number of times now and if I don't work it hard it can really stiffen up. So.

• Alternating shoulder press - Keep the weights up on your shoulders. Extend upward, one at a time
• Upright rows - Pull hands directly up to chin, keep elbows pointed out to the side and above your hands
• Arm circles - I hate these. Very light weight. Arms extended and make small circles. 10 seconds on, 10 seconds off, 10 seconds on, etc.
• Forward arm extension - Lift arms directly in front of you
• Outward arm extension - Lift arms directly to the side of you
• Seated arm flys - Sit down. Elbows bent 90 degrees, lift outward to side
• Extreme pike press - You're trying to do a push up but as upside down as you can. Pike/downward dog position, feet close to hands, dip head down to flow
• Pour flys - Like outward arm extension but at the top you twists wrists so weights are pointing down
• Y presses - Weights at shoulders, lift up and out to make a Y with your torso
• Last 6 exercises are Alternating shoulder press and upright rows again