Nov 4, 2017: Shoulders and Triceps, 00:47:16 Upright row: 46kg, 12, 12, 12 reps Rear deltoid row: 46kg, 12, 12, 12 reps Lateral raise: 15*2kg, 12, 12, 12 reps Rear raise: 15*2kg, 12, 12, 12 reps Arnold press: 15*2kg, 12, 12, 12 reps Dumbbe…