Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100
Military press from behind the neck 10*5
Kettlebell military press 2*10
Pulley shoulders 2*10 
Push up machine 1*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10