Routine B Shoulders Week 4 Shoulder press/warm3X 45, 75x2 working4X 120, 130, 140, 145 reps 11,11,10,10 side laterals/working4X 20x3, 20/10 reps 12,12,10,10/10 Bent over front raise to rear raise/working3X 8 reps 10,10,10 BB shrugs/working3X 155 reps 15,15,12 Machine side laterals/working3X 40, reps 15,15,15 Cable front raises/working3X 25 reps 12,12,12 Did 12mins elliptical pre 15mins bike post