Routine A
Shoulders + biceps

Week 3 off Max 200

Military BB/warm3X80 working5X100, 120, 140, 150/120 reps5,3,1,9/9
BB front raise/warm1X25 working3X45, 50X2 reps10,10,10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X20 working2X(drop)45, 45/30 reps8,8/8
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps10,10,10

felt nice and focused tonight in the zone 10mins incline walk too