Routine A
Shoulders

Week 4

Shoulder press/warm3X 45, 65, 85 working4X 115, 125x3 reps 12/8, 11/7, 10/6, 10/6

BB front raise(ss)/warm1X 20 working3X 30 reps 14,12,12
DB shoulder press front(ss)/warm1X 20 working3X 30  reps 8,8,8

Side lateral up/downs/working3X 15, 20, 25 reps 5's

DB shrugs/warm1X 40 working3X 70  reps 12,12,12

On the press did in front first then rest pause and did behind head.
did 10mins incline walk pre 20mins bike post