Jan 22, 2019: Shoulders and Arms, 00:32:00 Seated Rear Raise: 15*2 kg, 12, 12, 12 reps Lateral Raise: 15*2 kg, 12, 12, 12 reps Arnold Press: 15*2 kg, 12, 12, 12 reps Triceps-bar Triceps Extension: 28 kg, 5(!) reps Concentration Curl: 12.5 …