8 JAN

Couldn't post for a while because of work .. but here is last Saturday's workout.

SHOULDERs: 

Normal Warm-up

Mega Set 1: 4x Sets 
- Dumbbell shoulder press
     - Reps: 12, 10, 10, 8
     - Weight: 45, 50, 55, 60
- Straight Arm Front Raises
     - Reps: 10, 10, 10, 10
     - Weight: 20, 20, 20, 25

MS2: 3x Sets
- Upright Barbell Row
     - Reps: 10, 10, 10
     - Weight: 67, 82, 97
- Standing Low-Pulley Deltoid Raise
     - Reps: 10, 10, 10 
     - Weight: 17, 22, 22

MS3: 3x Sets
- Standing Military Press
     - Reps: 8, 8, 6
     - Weight: 135, 135, 135
- Hammer Strength Shoulder Press
     - Reps: 10, 8, 7
     - Weight: 160, 200, 220