Day 2 - Workout

I hit the shoulder and quickie biceps today

Shoulder

Arnold Press:
3 sets of 12x15kg DB each side
2 sets of 10x17.5kg DB each side

Wide Grip Barbell Upright Row:
1 set of 8x40kg
2 sets of 8x42.5kg (with some partial)
2 sets of 8x45kg (with some partial)

Bent Over Lateral Raise:
5 sets of 10x10kg DB each side

Overhead Unilateral Front Raise:
3 sets of 10x7.5kg DB (alternate)

Biceps:

Single Arm Zottman Curl:
3 sets of 10x10kg DB (alternate)

Core:

Plank with One Arm Raised:
1 set of 20 seconds (alternate)