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Notes

Shoulders:

Dumbell Military Press: 3x10, 1x5 - 22.5, 25, 27.5, 30lbs

Side and Forward Dumbell Raises: 3x10, 12.5lbs

Human Sport Cable Press: 3x10

Forearms:

Hammer Curl: 3x10, 20lbs.

Traps:

Lateral Raise: 35lbs on cable machine

Shrugs: 55lbs