Here is my shoulder and bicep workout so dont flame to bad
shoulders as follows
millitary dumbell press 4 sets
behind the neck press 3-4 sets
front dumbell raise 3 sets
lat raises seated 3 sets
biceps
incline dumbell curls heavy 3-4 sets
barbell curls heavy 3 sets
rope curls superset with hammer curls 3 sets to failure
should there be anything else?
shoulders as follows
millitary dumbell press 4 sets
behind the neck press 3-4 sets
front dumbell raise 3 sets
lat raises seated 3 sets
biceps
incline dumbell curls heavy 3-4 sets
barbell curls heavy 3 sets
rope curls superset with hammer curls 3 sets to failure
should there be anything else?