Standing DB side raise
-5 sets of 30
-Drop set: 25s,15s,5s
Seat DB OHP
4 sets of 12
-drop set: 120's,65s,35s
DB Rear Delt
4 sets of 20
Shrugs
5 sets of 20
Cable pressdown
5 sets of 20
Single arm pressdown
4 sets of 20(10reps over hand 10 reps rev grip)
Over head rope ext
4 sets of 20
Abs
4 sets of 20