Seated dumbbell press
sets....60x7,65x6,70x4,(70x4,45x4)

Cybex rotary press(close)
Sets....50x8,60x5,60x5

Cybex rotary press(wide)
Sets.....70x5)

Side lateral dumbbell raises
Sets....25x10,30x10,35x8

Machine delts
Side....80x10,80x8

Behind neck presses(finish off the shoulders!)
Sets....95x7,95x5

Dumbbell shrugs
sets....100x15,110x12,125x10

Did a good ab workout with this...had a good feel in my shoulders today.

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