Arnold Press (Pyramid) -15,12,10,8,6,4
Military press barbell-(28 Method)-4-5 sets
7 regular reps,7 super slow,7 1/2 way up,7 1/2 way down
Lateral raise-(Rep hold method)-4-5 sets of 10 reps
Match your rep count with a hold at the top. Example:On your 5th rep hold for 5 seconds.
Rear delt flys-(GVT with a twist) -10 sets of 10 reps (10 seconds rest in between each set)
1 arm lying side laterals (Arnold)-5 sets of 15 reps
Barbell Shrugs-(Rep Hold)-4-5 sets of 20 reps
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