Today im going to train Delts. Higher volume lots of controlling squeezes at full contraction and constant tension on the head im hitting. (Delts aka shoukders can be easily broken into 3 heads to directly hit depending on movement and body position, front, side and rear.) For rear heads ill do 4 sets of bentover lateral raises aka flys. 1 warmup and 3 working sets around 20 reps each at about 90% intensity increasing weight as i go and possibly finish with a drop set.. Side heads ill do standing lateral raises and for front delts single arm alternating front raises. Just trying to get all my joints back in the swing. No heavy presses or super intense sets... yet