Routine A
Shoulders and bis

Seated bar press/warms3X60,70,70working3X110 reps8
Seated side laterals/warms1X15working3X25 reps10
Front raise ss/warms1X10working2X20 reps10
Rear bench row/warms1X15working3X30,30,25 reps10
Bar curl/warms2X65,85working3X115 reps6
Rope curl/warms/1X50working3X75,85,100 reps8
Con curl/working2X25 reps10

great pump tonight, tris where still nice and sore from tues. legs still sore from mon! one reason i hate taking time off my legs stay sore for like a week