friday- shoulder and bicep preacher curl 1x8 65# 1x4 115# 1x2 125# 2x10 65# upright row 4x10 65# seated dumbell curl 1x5 40# 1x5 45# 1x4 50# 2x8 40# seated lateral raises 3x10 25# 2x12 25# concentration curl (fst-7) 1x10 25# 5x8 30 1x12 25# dumbell shrug 3x20 100# 1x24 100# i usually do barbell or dumbell shrugs on wednesday with back but focused on lats that day. take saturday and sunday off. legs on monday.

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i just want to be bigger and stronger