Notes
Shoulders
Front delt
Seated overhead press dumbells (10x(2x20)), (8x(2x25)), (6x(2x30)), (6x(2x30))
Mid delt
Seated dumbell lateral raise tempo (10x(2x10)), (10x(2x10)), (10x(2x10))
Rear delt
Dumbell delt fly (push shoulders down)
(10x(2x8)), (12x(2x10)), (10x(2x8))
shoulder press machine (10x40), (8x40), (6x40)
Traps
Shrugs (10x(2x20)), (10x(2x25)), (10x(2x30)), (10x(2x35)), (10x(2x35))
Back
Bent over barbell row (10x45), (8x70), (6x80)
Lat pull down (10x42.5), (8x50), (6x50)
One arm dumbell row (10x25), (8x30), (6x35)
Row machine (10x70), (8x85), (6x100)
Dead lift (10x45) warmup then (10x95), (8x115), (6x125)