30/4 Shoulders 

Seated press

42.5 9/8/7/6 (30)

Drop set:

Seated DB laterals

7 20/17

4 15/17

Shoulder shocker 

4 1x10

Standing cable rear fly C3

5 20

10 x10 drop 5 x10

5 13

Lunge machine shrugs

30 each 15

35 each 20

40 each 10

Barbell curl

20 15/10

26/4 Incline bench 

69.95

Incline bench 45 deg

20 minutes

50 6/6/5+0/5/5/4/4 (35)

Incline HS

25 8/6

Bent over high cable crossover 

7.5 each 15

10 each 10

25/4 Deadlift

Deadlift 

110 1x6+3

120 4+0/3+0

110 2+2

HS high row

20 each 10

30 each 10

40 each 2x10

Superset: 2x

Orange band chin up

7

Rower reverse crunch

30

11/4 Shoulders 

Seated press

42.5 8/6/5/4/4/3

Seated DB laterals 2x

7 15 drop 

3 15

Don't raise too high on heavies. Dropped set buuuurns. 

Standing cable rear fly C4 2x

10 15 drop 

5 15

Buuuuurrrrrnnnnnnns. 

Upper back row 2x

45 10 drop 25 10

Lunge machine shrugs

35 each 2x15

30 each 15

21/4 Squat

Squat 85

20 8

17 6 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 5 (34)

3 4 (38)

0:30 3 (41)

Single leg curl 

22.5 3x13

Hyper

2x30

Abductor 

30 1x50

Plank

1:40

18/4 Incline bench 

70.0

Incline bench 45 deg

20 minutes

50 8/7/6/4/5/3 (33)

Incline HS

20 10

25 6+0/5+0

20 3 (short rest before)

Lat pulldown wide grip

45 15

55 10/6

45 12

Bent over cable fly B5

25 15/15/10

Shoulder shocker

5 1x10

4 1x10

17/3 Squat

Squat 85

20 7

17 7 (14)

14 5 (19)

11 5 (24)

8 5 (29)

5 4 (33)

3 4 (37)

0:30 (40)

Single leg curl 

22.5 3x11

Standing calf raise

70 3x20

Abductor 

25 1x50