Shoulders and bis
Military press(smith machine)
90*12
110*10 three sets

Standing curls (ezbar)
70*10 revers grip curl+regular grip curls70*8 three sets.

Arnold's
35*10 wo sets
40*10

Lateral raises seated
35*10 three sets

bent over lateral raises
25*15 three sets
20*15

Curl machine
4 sets of 10

Rope curls
40*10 four sets

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah