Shoulders
15 minute warm up
1. Standing side delt machine 4x20 10lb, 15lb, 20lb 22.5 lb. Then drop set reversed reps 6, 10, 15,20
2. Cable machine bent over side raise 20 lbs 4x15
3. Front delt rais dumbell. 4x15 15lbs, 20lbs, 25lbs, 30lbs
4 . 4 ways= side raise pull around to front then reverse. 4x12 10 lbs
Superset with palms facing forward. Big circle from thighs to over head 4x12 10 lbs
( these with light weight will humble you)
5. Over head press machine 4x12 45 plate each side, 55, 57.5, 60 lbs. then drop set 6,8,10,12. Left shoulder fatigued half way last set and died.
6. Switched to arms preacher curl 4x12 40lbs,40 lbs, 50lbs, 60lbs
Super set 4x20 kick backs
7. Skull crusher4x20 60 lbs I think
8. Alternating dumbell curl 4x12 25lbs, 30, 30,35lbs
9. Crossbody curl,,4x20 25-30lb dumbell
10. Over hard cable tricep extension4x20
11. Hammer curls 4x12. 30,35, 40, 40lbs