Routine B Shoulders Week 3 Shoulder press/warm3X 45, 75x2 working4X 110x3, 110/50 reps 13,15,15,15/15 side laterals/working4X 20x3, 20/10 reps 11,11,11,10/12  Bent over front raise to rear raise/working3X 10, 12x2 reps 10,8 BB shrugs/working3X 155 reps 15,12, Seated cable curl/warm2X 45,65 working3X 85, 95, 100/60 reps 20,20,20/20 Tri pushdown V bar/warm2X 70, 80 working3X 120x2, 120/70 reps 20,20,20/20 Preacher machine/working3X 50, 60x2 reps 20,18,15 Over head cable ext/working3X 50 reps 20,16,15 Did 10mins incline walk pre did the intervals post.   Cardio sets. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1, 1