saturday shoulders:
10 sets dumbell presses
6-10 reps
12kg 15kg 17kg 20kg 25kg 27kg 30kg 32kg 35kg 37kg
side lateral raisers
3 sets x 20 reps
12kgs
front raisers
3 sets x 20 reps
10kgs
shrugs
3 sets 15-20 reps
25kg 27kg 32kg
Sunday:
arms
(superset 1)
skull crushers 20kg x 10-12reps
+
Hammer curls 20kg x 10-12reps
x 5 sets
(superset 2)
Dumbell curls 15kg
10-12 reps
+
overhead presses 25kg
10-12 reps
(superset 3)
preacher curl
30kg
8-10 reps
+
bench dips (20kg plate
8-12 reps
x 4 sets