shoulders and arms Dec 4, 2013 22:10:13 GMT -5 Quote Select PostDeselect PostLink to PostMemberGive GiftBack to Top Post by weak165 on Dec 4, 2013 22:10:13 GMT -5 seated mitary press 3 sets 8 dumbbell press from floor 3 sets 3 seated dumbbell presses 3 sets 6-8 bentover dumbbel flys 3 sets 10shruggs 2 sets of 10 hammercurls 2 sets 10 cable curls 5 sets 10