25/1 Shoulders / Biceps

72.8

Seated DB press

22.5 1x6

20 1x7

17.5 1x10

Pendlay row

55 3x10

HS lunge machine shrug

27.5 3x12

Seated DB laterals

5 3x15

Elbows close to 90 degrees to fix clunking. Squeezing upper trap minimises clunking. 

Standing cable rear fly

10 each 3x12

Superset: 3x

Standing cable curl

20 10

20 8

17.5 7

Standing DB hammer curl

10 10

7.5 10

5 7