10K Training Week 6 Day 2

Had a great UBWO tonight. I always seem to smash my finger getting ready to do Dumbbell Skull Crushers. My right arm near my arm pit started hurting from incline dumbbell chest press during my workout.

My BFL Anniversary Workout 12-14-09 to 12-14-10
Shoulders:
Alternating side raises
(3 sets) 12 reps 15 lbs, 12 reps 15lbs, 10 reps 20 lbs
Alternating front raises
(3 sets) 15 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Seated rear lateral raises
(3 sets) 12 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Dumbbell shoulder press
(1 set) 12 reps 30 lbs each hand
Chest:
Incline dumbbell chest press
(5 sets) 12r 35 lbs x 2, 10r 40 lbs, 8r 45 lbs, 6r 50 lbs, 12r 40 lbs
Incline dumbbell flys
(1 set) 12r 30 lbs per arm
Back:
Lever Front Pulldown
(5 sets) 12r 105 lbs, 10r 115 lbs, 8r 125 lbs, 6r 140 lbs, 12r 115 lbs
Cable Row
(1 set) 12r 110 lbs
Biceps:
Alternating curl
(4 sets) 12r 30 lbs, 10r 35 lbs, 8r 40 lbs, 6r 40 lbs
Preacher curl
(1 Set) 12r 60 lbs
Triceps:
Dumbbell lying triceps extension (Skull crushers)
(5 sets) 12r 50 lbs, 10r 60 lbs, 8r 70 lbs, 6r 90 lbs, 12r 50 lbs
Standing dumbbell triceps extention
(1 set) 12r 50 lbs