Shoulders:
Working unilaterally

Warm up
2X15 machine lateral raises
2X15 machine military press 

Working
8-8-5 machine military press
10-10-8-5 Machine lateral raises

4X10 cable lateral raises (behind the back)
2X15 diagonal raises

Chest:
Working unilaterally

2X15 DB flat press
2X15 DB incline press
10-10-8-8 machine fly

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