[Cornish_Celt]

Shoulders and Biceps

Warm up - Machine press 3 x 20, 15 and 12

Machine press: 4 x 15, 12 , 8 and 6

Cable lat raises: 3 x 12, 10 and 6

Cable bent over lat raises: 3 x 8

Machine shrugs: 3 x 20

Half bicep curls(from mid range to the top): 3 x 15, 12 and 10
each set is like a superset with
Half bicep curls(from thigh to mid range): 3 x 15, 10 and 8

Machine preacher curls: 3 x 12

This bicep workout is a real bicep killer!
If you try it, on the preacher curls use a weight that you can normally do comfortably for 12 reps because after the first exercises you will not be able to do it with your normal weight and make sure the preachers are strict.
It will hurt.................a lot!!