W3/D5 Shoulders & biceps

*Shoulders Warmup sets - Standing 1 arm press 2 x 15,15 Working sets - Standing 1 arm press 3 x 12,12,10 - 1 arm Standing side laterals 4 x 6,6,8,8 - Seated machine press neutral grip 3 x 10,10,12 - Preacher bar front raise (reverse grip) Drop set 3 x 10,10,10+10 *Biceps Warmup sets - Standing dumbbell curl with static hold 1 x 15 Working sets - Standing dumbbell curl with static hold 3 x 12,12,10 - 1 arm preacher concentration 4 x 6,6,8,8 - Standing preacher bar curls 3 x 10,8,8 - Standing rope curl Drop set 3 x 10,10,12+10