Shoulders traps and forearms
Bhtnp
115x10+5 reps
145x8+3 reps
175x10+5 reps
190x7+5 lbs down 3 reps from 185x10 on dec 15
Shoulder press in front with easy bar
70x12 wu
Standing shoulder press on leverage
Machine
115x12
145x10
165x8+1
175x7+5 lbs 170x7 last session
Side lateral (single arm)
30x12x3 +2.5 lbs
Revers flys bent over each arm
35x15,12,12+ 3 on first set
Leverage machine shrugs
195x15+10 lbs
245x15+5 lbs
255x20 +15 lbs and +5 reps
Bb wrist curls palm up
45x20
55x20
65x20 last set got tough
Palm down wrist curls
45x10,12,12. Did not go up on weight because thump grip would fail.
Total time 67 minutes.
Pretty dang happy with performance. I will have to make it a point to take more weeks off . Deload done the body and mind great