October 8 – Shoulders & Core

Overhead press
20kg X 8
27.5kg X 5
27.5kg X 5
27.5kg X 5
27.5kg X 5
27.5kg X 5

dB shoulder press
7.5kg e/s X 7
7.5kg e/s X 7
7.5kg e/s X 7
7.5kg e/s X 7
7.5kg e/s X 7

Db side lateral raise
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6
7.5kg e/s X 6

Plate crunch
10kg X 10
10kg X 10
10kg X 10
10kg X 10
10kg X 10

Plate raise
10kg X 10
10kg X 10
10kg X 9
10kg X 7
10kg X 8

Shrug
50kg X 6
50kg X 6
50kg X 6
50kg X 6
50kg X 6

This core workout (or most of it):
https://www.youtube.com/watch?v=8jyhJ6TiUPA