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

Preacher curls slow ez bar
65*10 four sets

Dumbbell shoulder press
45*10
50*10
55*10
60*10
65*8
Next time I'm going to start with 55 and see if I cant go to 70 lbs

Concentration curls
25*10 two sets
20*10

Lateral raises all the way to the top
20*10 four sets

Rear delt pulls(cable)
10*10 three sets of 10

Preacher curl machine
40*10
30*10
20*10
10*10 no rest

I was concentrating on going slow on biceps and really trying to squeeze the muscle and it really made a difference my arms are really sore! Shoulders I'm mor concentrating on moving up weight since the squeeze is kind of hard to feel.

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