Shoulder and bicep workout:

Real solid training today and hit some numbers that I was doing 10 pounds ago!
Fast temp workout, and the forearm continues to improve.

Side lateral: 2 warms, 45/6 50/6 52/6
High incline db press: 1 warms, 85/8,8,8 drop set
Floor raises: 3 sets with 15's
In db curl: 2 warms, 45/6 50/5 40/8
Cable curl: 1 warm, 55/8 60/9 drop set
Con curl: 25/14,15

Upper ab work: 6 sets
20 min cardio