Today's workout:

Squat 3x8
Lat pulldown 3x8
Standing overhead shoulder press 3x8
One-arm dumbbell row 3x8
Bench press 3x8
Calf raise 2x8
Swissball crunches 100


I also included a couple of sets of dumbbell front raises. It's been quite a while since I've even been able to contemplate doing them due to my injured shoulder. However, as my shoulder is coping well with everything else, I thought it was time to add some specific shoulder lifts in order to strengthen it some more. These raises are great for the anterior deltoid (front delts), which should help.

I kept the weights low (4kg = 8.8lb), and will build up from here. I'll probably add in some lateral raises in with these next time.