Shoulder and bicep workout:
Great training with a faster tempo after the test out of the seated shoulder press.
Also made some nice gains on the seated side laterals. For the biceps, mixed the order up for the fun of it. Will be adding 12 pounds to the next round of 8's for the press.
Seated bar press: 3 warms, 140/2 150/15
Seated side lateral: 2 warms, 40/9 45/7 drop set
Rear delt raise: 30x3
ss with Db shrug: 80 85 75
1 arm preacher curl: 25 30 35/10
Barbell curl: 1 warm, 85/9,10 drop set
Rope curl: 45/12,10
Ab work: 5 sets
Tot cardio: 50min