Shoulders/Chest 080926

Warm up
20 bodyweight dips in 2 sets of 10 reps (full range of motion, upper arms below parallel to rails)

MAIN SET
Overhead Dumbbell Press
10......6......10......15......20 reps
14......16.....14......10......8 kg

Upright row
6......10.....10+8..14+8
25....25.....20......17

Incline Dumbbell
8......8......6 (failure)
20....20....20

Incline Flye
6......6......6
14....14.....14

Seated Lateral Raise
10......10......15......20
9........5........4.......4