weights

barbell military press 8,6,4,2,1@ 95, 100, 105, 110, 115

standing fly 8,8,6,6@ 50, 50, 60, 60

lunges 10, 8, 8

dumbbell shrugs 10,8,8,6@ 120,120,120,120

upright rows 8,8,6,6@ 50, 60, 70, 80

2x20 side bends @30,40