Today I trained shoulders. I mixed the program of Gunter Schlierkamp with some parts of Kai Greene’s shoulder program. Had a great pump in the shoulders.
I started with
Front Press Smith Machine:
First Set: 12 reps
Second Set: 10 reps adding more weight
Third Set: 8 reps adding more weight
Fourth Set: 6-8 reps adding more weight and going to failure
Dumbbell Upright Rows:
First Set: 15 reps
Second Set: 12 reps adding more weight
Third Set: 10 reps adding more weight
Fourth Set: 6-8 reps adding more weight and going to failure
The I did the exercises as seen in the below video:
Food and water intake as described in my book. But I am taking more whey protein. Cardio is now in the evening 30 min on a stationary bike with a pulse at about 120 beats per minute. Goal is to get through the South African winter without gaining fat 
Let me know how you train your shoulders.
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