Shoulders and Biceps
Warm up - Dumbell press 3 x 12, 4 and 4
Dumbell machine press: 2 x to failure
Lat raises: 3 x 12
20kg plate front raise: 3 x to failure
Bent over lat raises: 3 x 10
Smith machine shrugs: 3 x 12
Alternate Dbell curls: 3 x 12
Barbel curlls: 2 x 12
Machine preacher curls: 3 x to failure
That's it, Job done!
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