Routine A
Shoulders + biceps

Week 4 (deload) off Max 200

Military BB/warm3X80 working5X130 reps8,8,8,8,11
BB front raise/warm1X25 working3X45X2, 50/25 reps10,10,10/10
1arm Side raises up,downs/working3X35/40/45 reps5's
DB Shrug/warm1X50 working3X85X2, 90/40 reps12,12,12/12
In DB curl/warm2X25 working2X(drop)45, 45/25 reps8,7/10
1arm Rope curl(SS) working3X40 reps8,8,8
Concentration curl(SS) working3X20 reps12,

Did my deload with 65% of max felt to good for only 50%
did 10mins incline walk too