I did a double on Saturday because I was a day behind on my workout.

Seated military press 110x8x3
Dumbell Shoulder press 45x8x3
Dumbell shrugs 70x8x3
Front raise 20x8x3(no rest)
Side raise 15x8x3(no rest)
Back hypers 25x8x3
Standing calve raises (toes straight)350x8x3
(toes out) 350x8x3
Seated calve raises (toes straight)3platesx8x3
(toes out)3platesx8x3
Preacher curls 85x8x3
Dumbell curls 35x8x3
ABS

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