Shoulders. Traps. Biceps. Abs.

Barbell shrugs

3x12-7 1:2:2:1

Dumbbell seated press

4x12-7 1:0:2:0

Lateral raise w/Flexor curl / Seated supinated reverse dumbbell fly

3x10-12 1:1:2:0 / 3x10-15 1:0:2:0

Dumbbell front raise / Hanging leg raises

3x20 1:0:2:0 / 3x20 1:0:2:0

Lying upright row / Lateral raise

3x12-7 1:1:2:0 / 3x20 1:0:2:0

Cable curl / Rope cable curl / Rope crunch

3x20 1:0:2:0 / 3x20 1:0:2:0 / 3x10-15 1:1:2:0