Arm & Shoulder workout 1

Standing Curls
40	15	600
50	10	500
60	10	600
60	9	540
	Total	2240
Close-grip curls
50	10	500
50	10	500
50	10	500
	Total	1500
Arm Curl Machine
Left	5	10	50
Right	5	10	50
Left	7.5	10	75
Right	7.5	10	75
		Total	250
Bicep Cable Curl (0 degrees)
Left	15	15	225
Right	15	15	225
Left	25	10	250
Right	25	10	250
Left	35	10	350
Right	35	10	350
Left	35	10	350
Right	40	10	400
		Total	2400
Arm Total		6,390
Shoulders
Dumbell Military Press
30	10	300
30	10	300
35	10	350
40	7	280
	Total	1230
Shoulder flyes superset w/ angled dumbell row
12	10	120
60	10	600
12	10	120
70	10	700
12	10	120
75	10	750
12	10	120
	Total	2530
Shoulder Total		3,760