17.1
Shoulders

Back Flyes 5 x 10

Dumbbell Press
16kg/35.2lbs x 12
20kg/44lbs x 10
22kg/48.5lbs x 8
24kg/52.9lbs x 6
26kg/57.3lbs x 6

Machine Press 3 x 10

Lateral Raise
2 x 10kg/22Lbs x 10
2 x 12kg/26.5lbs x 8

Biceps
Biceps Barbell curl
20kg/44lbs x 10
30kg/66lbs x 8
35kg/77lbs x 5
35kg/77lbs x 5

Concentration Curl
12kg/26.5lbs x 10
14kg/30.8lbs x 8
14kg/30.8lbs x 8

Hammer curl
14kg/30.8lbs x 10
16kg/35lbs x 10
16kg/35lbs x 10
18kg/39.7lbs x 8

20min orbitrack