Again AG, prox thank you.
Ok did shoulders late this afternoon, went good. Never hit traps three yapping bastards talking around the smyth machine then when i could have used it the pricks stopped talking shit and used it wanks.
So...
Standing db side raises 4 sets 12-15 reps
One arm raised bench at 45° 4 sets a side 10 reps
Rev pec dec few big sets light ish then
4 sets 12-15
Bent over rev db fly 4 sets 10
Cable front raises 3 sets 10 so back against the machine so cable is between your legs
Seated db press 3 sets 10
Done, right trap is agony, no idea why as i never trained them. Good session though chuffed.