Routine A
Shoulders and bis

Seated bar press/warms3X95 working3X135,145,155 reps8
Seated side laterals/warms1X15 working3X25 reps10
Front raise ss/warms1X10 working2X20 reps10
Rear bench row/warms1X15 working3X25 reps12
Bar curl (up against wall)/warms2X85 working3X115,105,105 reps6
Rope curl/warms/1X65 working3X110,120,120 reps8
Con curl/working2X25,30 reps10

Felt pretty good tonight did 30 mins bike