Upper day 1:
WG bench press: BARx8x2, 40×8, 60x6x2, 90×5, 120×5, 140x5x4 ( #2 band)
MG floor press: 110×5, 140x4x2
WG bar row: 40×9, 60x9x4
Abs: Weighted full crunch (2 sec pause), 4 sets 8 reps
Stretching: 15 mins
All reps paused on the bench. My right shoulder is feeling much better than a few weeks ago thanks to some physio and exercises to improve scapula mobility.
The #2 band was wrapped around my upper arms to act like a loose bench shirt.