Shoulders / Biceps

Cable upright row / Lateral raises 5x10 1:0:2:0 / 5x10 1:0:2:0 : 39 sec rest Face pulls 3x12-7 1:1:3:0 : 30 seconds rest Single arm dumbbell push press 8x8 1:0:2:0 : rest is while the other arm is working. Work up 4 sets and then drop 4 sets Machine seated lateral raise / Machine lateral raise reverse fly 3x10-12 1:1:2:0 / 3x10-12 1:0:2:0 : 30 s rest Cable cross body hammer curl 3x12-7 1:2:2:0 : rest is the other arm Alternating dumbbell curl (Supinated grip the entire time)

3x10 1:1:2:0 : 30 seconds rest