Shoulders

Side cable lateral raises
Sets....45x12,55x12,65x6

Seated rear lateral raises
sets....45x15,45x15,45x15

Standing military presses(here is where it really bit the dust strength wise)
Sets....95x10,115x5,120x3

Traps
Standing dumbbell shrugs
Sets...75x15,90x15,100x15



Triceps

Power rack extensions
Sets....90x9,95x5,95x4

Upper pulley pressdowns
Sets....160x10,160x10,165x12

Reverse grip pressdowns
Sets....105x10,115x8,115x8


Obliques

3 sets of torso rotation set at 100lbs.

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