shoulders / upper back
Bench, wide grip 3*5*60 / 3*5*80 / 4*5*100Military press from behind the neck 10*5Kettlebell military press 2*10Pulley shoulders 2*10 Push up machine 1*10Pull 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