Shoulder/Arms
Warm up - 3 Sets (light dumbbells)
12 Front Raise
12 Lateral Raise
12 Rear Delt Raise
12 Shoulder Press

Superset1 - 4 Sets
A1 Shoulder Press - 10,8,6,4,2 (Find heavy 2 reps)
A2 Lateral Raises - 10 (same weight)

Superset2 - 4 Sets
B1 Seated Dumbbell Press - 10
B2 Rear Delt Raises - 10

Superset3 - 4 Sets
C1 French Barbell Biceps Curls - 12
C2 Skull Crusher - 12

FINISHER
50 Strict Pullups
*every time you break 10 Shoulder press with barbell
(50 húzódzkodás erőből, minden alkalommal amikor lejössz, üres rúddal 10 fej fölé nyomás erőből. FEEL THE PUMP)