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Before my workout I did some 30min CARDIO to start my fat burning.

I can now lift a lot more than before.
On my dumbbells I used 12kg/dumbbell and for the barbell military press(instead of smith machine press) I used 16kg which is more than I could lift before.

For the other exercises that wasn't press exercises I used 5kg because that part of my shoulders are still a bit weaker than the other parts of my shoulders.

Instead of the side lateral press machine I did some front raises which also focuses on the shoulders.

And for the rope cable row I did some dumbbell upright row.

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