9/5 Shoulders with Oscar

67.95kg (up from 64kg in four weeks)

Superset: 3x

Arnold press

10kg 10

Neutral to pronated lateral raises

3kg 10 slow, 5 quick and last rep

Band pull ups

3x10

Rope climb hold

6x 15 seconds

45 deg incline DB curl

5kg 3x10-15

Superset: 3x

Vault knee to elbows 10 each 

Vault swings 10

Bench

50kg 2x10

60kg 3

20 band pull aparts after sets of bench. 

Overhead skull crushers

25kg 15

30kg 2x15