10Kg x 12 reps
10Kg x 12 reps
20Kg x 12 reps
22.5Kg x 12 reps
DB overhead press - weight is per dumbbell reps are per arm
10Kg x 10 reps
10Kg x 10 reps
15Kg x 10 reps
22.5Kg x 10 reps! Even felt like I still had a couple in the tank

Side raises - weight per dumbbell reps per arm
5Kg x 12 reps
5Kg x 12 reps
10Kg x 12 reps
12.5Kg x 12 reps
Shrugs
20Kg x 20 reps
20Kg x 20 reps
30Kg x 20 reps + minute long farmers walk
30Kg x 20 reps + minute long farmers walk
I feel great after this! Will definitely take tomorrow off as a rest day