Front dumbbell raise 4sets – 15reps – 5kg each
Power partials 4sets – 15reps – 5kg each
Machine shoulder military press 4sets – 10reps – 20kg
Dumbbell shrug 4sets – 10reps – 12.5kg each
Smith machine shrug 4sets – 10reps – 60kg
Supported pullups 4sets – 7reps
Lying T-bar row 8sets – 10reps – 20kg
1 month has past, is entering into 5th month of my training. I can see a little difference but not much until it is obvious but got to continue the workout. This month I have skip few days of my training session which i think it affects my training. lol. Next month no more off!