I had to train as quick as possible last night and get it over with :/ despite being super pumped for it!
Anyway I decided to superset my side raises and shrugs together and miss out dumbbell rows.
Weight shown is per arm and per dumbbell/plate
DB overhead press
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
20Kg x 10 reps easy
Side raises, did these fairly slow with as best form as possible.
5Kg x12 reps
5Kg x 12 reps
10Kg x 8 reps
10Kg x 8 reps
Shrugs, super high reps to obliterate my traps!
10Kg x 25 reps
10Kg x 25 reps
10Kg x 25 reps
10Kg x 25 reps
That's all I had time for

we've got guests over tonight so it's doubtful I can train today..
Will try and fit In chest tomorrow!