Its time to PUMP UP

Part 1
Shoulders. Complete 12-10-8 reps of:
DB shrugs
DB presses
DB upright rows 
Bent DB laterals 
*Use the same weight for each exercise 
Part 2 
Arms. Complete 12-10-8 reps of:
Alternate DB curls superset with tricep kickbacks 
Alternate DB hammer curls superset with behind the neck tricep press
DB wrist curls superset with DB reverse wrist curls 12-10-8 reps. 
Get outside for a 10:00min brisk and refreshing walk - or shovel your driveway!