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Wide grip lateral raise superset w/ facepull 4 sets
Hammer strength press superset w/ side lateral raise 4 sets
Hammer strength(low seat) superset w/ peck deck 4 sets
Tricep pushdown 1 set (20 reps)

I feel like I did more work but maybe it was just supersetting everything that it felt like a lot more. I had a really solid pump and overall a really good workout. Shoulder is still an issue, had the massage therapist look at it, he ruled out rotator cuff and said it could be a bunch of muscles, then proceeded to do nothing about it. Anyway the rest of the workout went pain free. I ended up doing some HIIT cardio which also felt good considering how tight my calves and quads felt going in.