W5/D5 Shoulders & biceps

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