Shoulders | Traps | Biceps | Hamstrings & Glutes

Barbell shrugs / Behind neck push press

3x10 1:5:3:1 / 3x15 1:0:2:0 : 30 seconds rest

Seated dumbbell overhead press

4x12-7 1:0:2:0

Cable upright row / Incline lateral raise

5x10 1:0:2:0 / 5x10 1:0:2:0 : 15 seconds rest

Lateral raise machine reverse fly

3x12-7 1:3:2:0 : 30 seconds rest

Single arm dumbbell front raise / Dumbbell hammer curls

3x10 1:0:2:1 / 3x10-12 1:0:2:0 : 30 seconds rest

Single arm barbell preacher curl

3x7-10 1:1:3:0

Raised lying leg curl

3x10 1:1:2:0

Lying leg curl hip thrusts

3x10 1:1:2:1