Day 5

Shoulders
Elliptical - 10min
Shoulder Press 20x15, 35x10, 40x10, 45x7
Lateral Raise 15x10, 15x10, 15x10
Back Lateral Raise 15x10, 15x10, 15x10
Front Raise 15x10, 17.5x10, 20x10
Upright Row 20x15, 40x10, 50x10, 60x10
L's 20x10, 25x10, 30x10
Shrugs 50x10, 60x10, 70x10
Barbell Press 20x15, 40x10, 40x10, 40x10
Rotating Shoulder Press 20x10, 25x10, 25x10
Dumbbell Curl 25x10, 30x9, 30x7
Barbell Curl 40x10, 50x7, 40x8
Abs

Breakfast
2 large eggs
1/2 cup oatmeal
1 scoop whey protein

Post Workout
2 scoops whey protein
1/2 cup oatmeal

Lunch
shrimp curry
1 slice wheat bread
2 vegetable eggrolls

Dinner
chinese chicken salad
1 yam

Pre-Sleep
peanut butter sandwich
1 scoop casein protein
1 cup skim milk