I went in and did shoulders and back LOL. MP 95x10 115x10 125x10 134x10 145x5
lateral/rear/front raises done in a tripple set....20x10 25x10 30x10
seated machine shoulder press 110x10 120x10 130x10
shrugs 225x15 275x10 315x10 365x10 405x10 455x10 495x10
strip set 405x12 315x15 225x25
BOR (wide grip) 135x10 155x10 175x10 185x10 205x10 225x10
Lat pull downs 120x10 135x10 150x10
pull ups (assisted) 3 sets of 10, 10 ,8 using less help each time
hammerstrenght plate loaded rows 2 plates 3 different grips for 15 10 12

Then some bi and triceps just a few light sets....

Nice workout

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