Routine A
Shoulders + bis & tris

Week 2

Machine shoulder press/warm3X 40, 80, 100 working4X 220, 240, 260, 280/120  reps 17,16,14,12/10

BB front raise(ss)/warm1X 25 working3X 35, 30x2 reps 10,12,12
DB shoulder press neutral grip(ss)/warm1X 25 working3X 40  reps 12,11,11

Side lateral up/downs/working3X 20, 25, 30 reps 5's

Preachor curl ez bar/warm1X 35 working3X 65, reps 14,15,14
Close grip bench/warm1X 65 working3X 105, 115, 125 reps 16,16,13

Hammer curl/working3X 40 reps 10,11,10
Over head DB ext/working3X 80 reps 11,11,9

didnt make it in last night so threw in some arms tonight did 15mins incline walk pre 15 bike post