Shoulders (GO LIGHT)

and so she did.

1) Military Press standing
45 x 8
55 x 6
push press
65 x 5
75 x 3 x 3
45 x 13 strict

2) DB seated overhead press
15's x 4 x 8

3) Bench (used every grip but my competition one)
65 x 4 x 10 close grip to wide grip

superset
4a)  EZ bar curls
35 x 4 x 10
4b) EZ bar upright rows
35 x 4 x 10

5) Tri press downs
50 x 15
60 x 3 x 10

6) Cable abs
lots and heavy

c.