I do my workout as follows. You dont have to do it this way, but just as an example, here is what I do. (it starts with your benchwork...whatever method you are using, I am currently using a 9x3, followed with shoulder work. this gives the shoulders a good pounding, and a full week to heal.)
Wed Mar 22
Bench Day
Bench Press
Video compilation, got lazy tonight. Combined the 3 in one.
http://www.mightysworld.com/MightyVi...nchmarch22.wmv
Pinkies on Rings
225x3x3
Middle/Ring on Rings
225x3x3
Index on Rings
225x3x3
Shoulders
Side raises
35 x 8
35 x 8
Front Raises
30x10
30x10
Rear Delt Machine
120x15
120x15
Rest pause after 12 on both sets.
P.S.
the vid above was in march. I shot that to review my bar path and adjust for correctness.
Let me search for a good video where I was focusing on elbows...might take a while.