12-09-07 Schouders + Armen

Neck press/Front press: 8x 10 / 8x 20 / 8x 30 / 8x 40
Bent over lateral raise: 8x 10 / 8x 11 / 8x 12.5 / 8x 14.5
Side raise (machine): 8x 20 / 8x 25 / 8x 30 / 8x 35
Front raise: 8x 10 / 8x 11 / 8x 12.5 / 8x 14.5

Rope pulldown: 8x 45 / 8x 50 / 8x 55 / 8x 60
One arm pulldown: 8x 15 / 8x 20 / 8x 25 / 8x 30
Rope pulldown (above head): 8x 45 / 8x 50 / 8x 55 / 8x 60

Pose curl: 8x 20 / 8x 25 / 8x 30 / 8x 35
Cable curl: 8x 40 / 8x 45 / 8x 50 / 8x 50 (pounds)
Hammer curl: 8x 14.5 / 8x 17.5 / 8x 19.5 / 8x 21.5