Smith machine Front Press
135x10
155x10
185x8
225x8
Behind the Neck
135x10
135x10
Machine Lateral Raise
40x10
40x10
30x10
30x10
Cable Raise behind the legs
20x10
30x10
20x10
30x10
btwn the legs rear raises
35x10
25x10
25x10
reverse peck deck
95x10
105x10
120x10
Light Triceps hit them and biceps heavy on arm day(thursday)
Bent Over Triceps Extension
90x12
120x12
155x10
One Arm Cable reverse grip press down
30x10
40x10
50x10
that concludes shoulders off tomorrow then thursday is ARMS
__________________ 
Bench:320
Deadlift:500
Squat:400 | 
