DELTS & BI'S A4 DEC 31 FRIDAY

WARM UP: eliptical 5 min

SEATED BAR PRESS:
Warm Up: 2x40x10, 10
Working: 1x60x8, 2x70x7,8

SEATED SIDE LATERAL:
Warm Up: 1x12x10
Working: 1x15x10, 2x17.5x10,10
*down in weight but much betta form.

FRONT RAISE:
Warm Up: 1x10x12
Working: 2x15x12,12 1x17.5x10
SS
REAR BENCH ROW:
Warm Up: 1x10x12
Working: 1x15x12, 2x20x12,12

BAR CURL:
Warm Up; 1x30x10
Working: 1x50x6, 2x60x6,6

ROPE CURL: oops didnt write down...
Warm Up: 1x30x10
Working: 2x70x10,10 ??? can"t remember but think this is right!!