shoulder workout

Running, weights, and bike rides  I was awake at 3:40 am and the alarm had just begun to glow.  I decided I would wait for it to sound instead of getting up.  By 4:10 I was in the gym.  Shoulders and abs were on tap today.  Great workout for shoulders, 12 reps per set and beginning with cables: presses x 4 sets.  upright rows x 4 sets. lateral raises x 4 sets.  Using a set of 20 lbs dumbbells, I did more presses x 4 sets.  In between the shoulder sets, abs were worked x 4.  16 sets of shoulders [...]