| Dumbell Press (palms inward, press directly above shoulders) |
3 sets of 6 |
| Dumbell Press (palms foward, press directly above your shoulders) |
3 sets of 6 |
| Uprigt rows (hold dumbells hanging against thighs, pull dumbells up nearly even to your chin while keeping your elbows out, pause at the top: can use a barbell) |
10-10-8 |
| Side raise (hold dumbells down by your sides and raise them outward keeping your arms straight, don't go above the level of your shoulders, pause, let the weight down) |
2 sets of 10 |
| Front Raises (hold dumbells down by thighs and raise them up directly in front of you, pause at the top, and slowly let them back down) |
3 sets of 8 |
| Lying Rear Deltoid Raises (lie face down on a fairly tall flat bench, hold dumbells with your palms down, hang your arms directly underneath your shoulders, raise dumbells to ear level using a semi circular motion, lower in the same way) |
3 sets of 10 |
| Shrugs |
3 sets of 10 |
| Military Press |
2 sets of 6 |
