Shoulder and arm workout (week 4)

Seated shoulder press - 45 kg 11/6/4
Side raises - 8 kg 13/8/6 + drop-set at 5kg for 8
Rear lateral raises - 7.25 kg 12/10/8

Arm supersets

Seated dumbbell curls - 14 kg 10/6/5
Lying dumbbell triceps extensions - 10 kg 7/7/6

Seated alternating hammer curls - 12.5 kg 8/6/6
Overhead triceps extensions (one dumbbell) - 15 kg 10/8/6