Wednesday is my off day, no training today. Yesterday I hit shoulders: 2 sets light dumbbells then 3 working sets, 3 sets lateral dumbbell raises, 4 sets rear delts on the pec/rear delt machine, 3 sets standing OHP. Always one minute rest on compounds, 30 seconds on isolation. Closed with a quick bi-tri pump no-rest superset: hammers and body weight triceps push-off's. 10 minutes in the treadmill to cool down.