For the best gains in chest size, you should work your pecs one other day in your training week, either with the same exercises or other chest moves of your choice. Stand with your back straight and feet shoulder-width apart as you simultaneously rotate your shoulder and wrist toward the inner pecs, so that the dumbbell's bar is horizontal over your thigh.
I would have said dumbell tricep extension on a flat bench for the second one!!
What about posting a picture so we can see the offending shoulder?
Best of luck,Just adding a little more confirmation to the previous replies which are all very well informed.
Each routine contains 4 different excercises, of 3-4 sets each (14-16 sets in a day) with 12-10-10-8 reps for each.
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