Routine A 

Shoulders 

Week 3

High IN DB Shoulder press/warm4X 20, 25, 35, 45 working4X 60/60, 60/30x3 reps 11-3, 11-10, 11-10, 10-9

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

Front delt gorilla press/working3X. 100, 100/100, 100/60  Reps. 12, 12-6, 15-12

DB shrugs/working3X 80, 85x2 reps 16,14,12

DB upright rows/working1X 15/10 reps 30-30

Did 45mins cardio this morning with 15 sprints in there. After 5 min warm up. Then did 10min incline walk post training at night.