W4/D5 Shoulders & biceps

*Shoulders Warmup - Smith behind the neck press 2 x 20,15 Working sets - Smith behind the neck press 3 x 12,10,10 - Seated dumbbell press (slight incline) 5 8,4,4,6,8 - Seated side lateral raises 4 x 10,10,12 - Dumbbell upright row drop sets 3 x 8 drop 10 x 3 *Biceps Warmup - Seated alternating dumbbell curl Working sets - Seated alternating dumbbell curl 3x 12,10,10 - Preacher machine curl drop set 4 x 4,6,6,8 drop 8 - Standing hammer curl with static hold 3 x 10,10,12 - Lying rope cable curl 3 x 15,12,10