[SkinnyGuy]

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!