Shoulders and bi's

Seated military press
95*10
105*10
115*10
135*8

Curls Ez bar(all the way up, half way down back up, all they way down, half up, back down=1)
65*5 five sets

Seated dumbbell press(one arm at a time)
40*10
45*10
50*10
55*8
60*8

regular curls ez bar
75*10 four sets

Standing lateral raises
30*10 two sets
25*10 two sets

Rear delts reverse flys cables
10*10 four sets

Curl machine(4 second count up and down)
40*10 four sets

Feel f'n great!

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