BB shoulder press x35 (+5) 4 times

next - set 2, remove 5 if too heavy for 4 times

BB shoulder press x35, 4 times

next - set 3, remove 5 if it's still x40, shoot for 5-6 times

BB shoulder press x35, 5-6 times

next - set 4, remove 5-10, shoot for 6-8 times

BB shoulder press x25-30, 6-8 times

next - DB shoulder press, x45, 4 sets

DB shoulder press x45, 4-6 times

next - set 2 with x40, 8 times, take x35 if too heavy

DB shoulder press x40, 8 times

next - set 3, repeat the same or take x35 if too heavy

DB shoulder press x40, 8 times

• do 4th set "till fail"
• skip 4th set and move to shoulder machine
• skip 4th set and jump to front raises

next - set 4 till fail, take x35

DB shoulder press x35, till fail

• move on to shoulder machine
• skip shoulder machine, move to front raises

next - sitting shoulder machine x30. 3 sets high reps

sitting shoulder machine x30, 10-12 times

next - set 2, keep reps up, remove weight if too heavy

sitting shoulder machine x30, 10-12 times

next - set 3, keep reps above 8, do till fail

sitting shoulder machine x30, till fail

next - Front raises x15, 3 sets, 15 times each

Front raises x15, 15 times

next - set 2

Front raises x15, 15 times

next - set 3

Front raises x15, 15 times

next - Lateral raises x17.5, 3 sets, 15 times each

Lateral raises x17.5, 15 times

next - set 2, keep reps up to 15

Lateral raises x17.5, 15 times

next - set 3, get x15 if needed to keep it 15 reps

Lateral raises x17.5, 15 times

next - back shoulder cable, x7.5-10, 3 sets 12 times each

Back shoulder cable x7.5-10, 10-12 times

next - set 2

Back shoulder cable x7.5-10, 10-12 times

next - set 3, take off weight if needed, keep reps over 10

Back shoulder cable x7.5-10, 10-12 times

• Train shrugs
• Skip shrugs and train abs
• Finish

next - shrugs, x65-70, 3 sets, 15 times each

Shrugs x70, 15 times

next - set 2

Shrugs x70, 15 times

next - set 3

Shrugs x70, 15 times

• train abs, sides
• Finish

next - abs twist machine, x110, 3 sets, 15 times each

twist machine x110, 15 times

next - set 2

twist machine x110, 15 times

next - set 3

twist machine x110, 15 times

next - abs side crunches, 3 sets, get a mat

Side crunches, 15 times each side

next - set 2

Side crunches, 15 times each side

next - set 3

Side crunches, 15 times each side

Great Job! Take protein and have a shower!