September 30th, 2016 
Seated Dumbbell Shoulder Press 10 10 8 8
15-17.5-15-17.5
14-16-16-18
Lateral Raise (supernate)
4×8
8kg
Lateral Raise (pronate)
4×12
6kg
Reverse Flies (pronate)
4×12
7.5kg
8kg
Shrugs 4×15
@20kg
Seated Reverse Flys 4×15
@6kg
Shrugs 4×15 @
@20kg
1234