Routine A 

Shoulders 

Week 2

High IN DB Shoulder press/warm4X 25x2, 35, 45 working4X 60/60x2, 60/45,  35/35/20 reps 12-2, 11-2, 11-7, 20-10-15

High IN BB front raise/warm1X 20 working3X 30/30 reps 11-10, 14-11, 14-11

Side lateral up/downs/working3X 10/15/20/25  reps 5's  

DB shrugs/working3X 80/55, 90/55, 95/40 reps 14-9, 8-10, 5-18

DB upright rows/working1X 20/10 reps 30-30

Did 15 sprints this morning and 20mins bike post training.