I switched up my workout rep/set range this week and MAN I'm sore! I thought I would share with you my workout! 

Set 1.
A) Lateral raises 6x15
B) shoulder press 6x8

Set 2.
A) incline bench press 4x10
B) flat bench db fly 4x15

Set 3
A) flat bench arm extension 4x12
B) overhead dumbbell tricep extension 4x12
C) rope tricep extension 4x12