Shoulder warm-up

side raise

4 sets of 12 reps

one arm (right dumbell press)

2 sets x 20 reps

Lat pulldown

4 sets of 10 reps

Lat pulldown (on a machine)

4 sets of 10 reps

Seated rowing on machine

4 sets of 10 reps

Bodyweight rowing on TRX

4 sets of 6-8 reps