Gym Day 41...Shoulders and Biceps...

On Thursday..

Shoulders
4 sets of shoulder press's, 2 warm up sets, 20 kgs for 15 reps.
3 sets of lateral raises, 10 kg dumbbells for 10 reps.
2 sets of front raises, 10 kg dumbbells for 10 reps.
2 sets of upright rows, 35 kgs for 10 reps.

Biceps
4 sets of preacher curls, 10 reps
3 sets of dumbbell curls, 17.5 kg dumbbells for 10 reps.
2 sets of cable curls, 20 kgs for 50 reps, 15 kgs for 40 reps.
1 set of hammer curls, 10 kg dumbbell for 10 reps.