Shoulders

Warm Up
4 sets of 10 Plate hold around the worlds.  Start at chest and rotate around shoulders to behind head and back to chest.  25lbs/25lbs/35lbs/45lbs plate.

Shoulders Super Sets

3 sets 10 reps each exercise per arm - 1 min rest after each superset
Arnold Press 35lbs dumbbells - Superman Punches belly down on bench @ 20lbs dumbbells - Standing Dumbbell Punches @ 20lbs dumbbells

3 sets 12 - 10 - 8 reps 30 seconds rest after each set
Seated Lateral Raises @ 20lbs / Seated Front Raises @ 20lbs

1 minute rest after this superset for rest in to the next

3 sets 10 - 10 - 8 For seated Press / 10 reps for Shrugs
Seated Shoulder Press @ 30lbs / Dumbbell Shrugs @ 50lbs/70lbs/70lbs each arm