Routine A
Shoulders + biceps

Week 4 (deload) off Max 240
on JN 3's

Shoulder press/warm3X45, 85, 95 working6X145X5, 145/100 reps8,9,8,8,8,8/14
BB front raise/warm1X25 working3X55X2, 60/25 reps12,12,10/10
Side raises up,downs/working3X25/30/35 reps5's
DB Shrug/warm1X50 working3X85, 90, 90/50 reps12,12,12/10
In DB curl/warm2X20 working2X(drop)50, 50/20 reps9,7/12
1arm Rope curl(SS) working3X25 reps12,12,12
Concentration curl(SS) working3X 15 reps12,12,12

felt pretty good tonight had a nice routine tonight did 10mins incline walk too