Shoulders & Biceps

warmup
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Alternating behind the neck hammer strength / Bar side to sides / wall dbell curls
1. 16 / 30 / 20
2. 14 / 30 / 15
3. 12 / 20 / 12
4. 10 / 20 / 8

Alternating incline dbell curls / upright cable rows / reverse crunch
1. 16 / 20 / 25
2. 14 / 20 / 25
3. 12 / 20 / 25
4. 10 / 20 / 25

outside:
20  Low band fly
5  Side band holds
12 band negatives ( 3 wide , 3 mid , 3 close , 3 reverse )
5 stairs