Shoulders / Upper back
Bench, wide/medium grip 4*5*60 / 4*5*80 / 2*5*100 Military press from behind the neck 4*5 Military press from rack pins 6*5Kettlebell military press 2*20Pulley shoulders 2*20Push up machine 1*20Pull ups 3*5Lat pulls behind to neck 1*10Lat pulls straight bar 1*10Chest supported row 1*10Rear delt 1*10Pull down machine 1*10Lat pulls 1*10Biceps curl 7*10