W1/D5 Shoulders & Biceps

*Shoulders Warmup set - Seated dumbbell press 2 x 15,15 Working sets - Seated dumbbell press 3 x 10,10,10 - Seated side lateral raise 3 x 12 - Seated arnold press 3 sets 10 drop 8 10-8,10-8,10-8 - Upright rows 4 x 10,10,12,12 *Biceps Warmup sets - Seated dumbbell curls 2 x 15,15 Working sets - Seated dumbbell curls 3 x 12,12,10 - Standing straight bar curl 4 x 8,8,10,10 Superset - Preacher machine curl 3 x 10 - Standing rope curl 3 x 10