shoulders and back Dec 30, 2013 18:32:13 GMT -5 Quote Select PostDeselect PostLink to PostMemberGive GiftBack to Top Post by weak165 on Dec 30, 2013 18:32:13 GMT -5 seated miltary press 4 sets 15,12,10,8 reps seated dumbbell press 4 sets 15,12,10,8 reps plate rasies 3 sets 8-10 reps t-bar 4 sets 15,12,10,8 reps seated pulldowns 3 sets 6 seated rows 3 sets 6