Ok, I have killed my self in this workout day two of my light bodybuilding week so I tried to destroy my self.

Shoulders

Hammer strength shoulder press

110 x12

110 x12

110 x12

110 x12

Shoulder press machine

60 x50

60 x50

Rear deltoids

Cable face pull

50 x12

50 x12

50 x12

50 x12

Machine

70 x50

70 x50

Lat raises

65 x12

65 x12

65 x12

65 x12

Fix weight bar

30 x50

30 x50

Traps

Shoulders shrugs

135 x12

135 x12

135 x12

135 x12

Machine

100 x50

100 x50

Abs

Cable sit-ups

100 x400

Cable ab twists

30 x600

Cardio

Walked up three flights of stairs

Two miles on bike

Walked down three flights of stairs