- Hammer Strength Military Press 6 sets until failure increase weight first 5 sets then drop weight for last set shooting for 20 reps.
- Cable side lateral raises 4 sets first cable in front super set with cable behind all until failure
- 4 sets of 8 to 12 reps upright row narrow grip
- 4 sets 10 to 12 reps seated front dumbbell raise
- 4 sets 10 to 12 reps lying rear delt dumbbell raises
- 3 sets Arnold presses all until failure