5x5 db seated ohp
5x5 standing bb ohp
5x5 standing db ohp
5x5 seated bb ohp
5x10 db lateral raise
5x10 cable lateral raise
5x10 reverse db flies
5x10 reverse pec deck flies
5x12 shrugs

takes me 2 hours to do this every m/w/f

push day:
BB OHP 4x12
Lateral Raises 4x12

pull day:
face pulls 5x12


front delts get a ton of work else where imo.

i want dem cell tech boulin ball shouldas doe

im sayin'

everything 4 sets 10-12 reps

rear delt rows with a cable
rear delt flys on machine or with cables
rear delt flys with dumbells

single arm cable side lat raises, 4 sets each arm
dumbell side lat raises, 4 sets

upright rows wide and close grip, 2 sets each

shrugs 4 sets

3 sets 8 reps ohp dumbells or barbell

oh pls

Lmao

Ex. 1: Clean & jerk - 7 sets: 5 reps (x2), 3 reps, 2 reps 1 rep (x3)<-- mostly because of Cheerleading.
Ex.2: seated shoulder db press: 4 sets 5-12 reps
Ex.3 & Ex. 4: super setting db front raises with db side raises 8-15 reps about 4 sets
Ex.5: upright rows: 4 sets 8-20 reps
Ex.6 db shrugs: 4 sets 10-30 reps

Sup fake ass

http://forums.d2jsp.org/topic.php?t=72380086&f=60&o=50

lmfao