Current normal Mon/Wed/Fri workout

(include the daily run)

Three sets
5x 90lbs bench (cheated using the squat machine) while my right hand get heals
8x 60lbs Preachers curls
8x 47,5 lbs Triceps Push-down
8x 25 lbs dumbbells Shoulder Presses
15x 25lbs Shrugs
20x 9lbs Medicine ball to toe.
10x 9lbs medicine ball swing from side to side (trying to keep the ball at the shoulder height)