Cheers Rob, Yeah it hurts but it's nice pain!
Shoulders
Warm up - Dumbell press 3 x 12, 3 and 2
Dumbell shoulder press: 3 x 12, 12, 10 and 8
Front raise with 20kg plate: 3 x 12
Dbell lat raise: 7 x 12, 12, 12, 10, 8, 8 and 6
Dumbell shrugs: 3 x 12
Smith machine shrugs: 7 x 12
Cable rear lat raises: 7 x 8
Yes it hurt again but it's great!
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