Shoulders 2 

Lateral raises 4x12
1-
2-
3-
4-

Machine lateral raises 4x12
1-
2-
3-
4-

Front raises 4x12 & reverse grip front raises 4x12
1-
2-
3-
4-

Rear delt flys 4x12
1-
2-
3-
4-

High cable rear delt flys 4x12
1-
2-
3-
4-

Machine press 4x12
1-
2-
3-
4-

Standing press 4x12
1-
2-
3-
4-

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