STANDING SINGLE ARM (overhead) D.B. PRESS:
1 X 10
1 X 10
4 X 6 (WORK SETS. MODERATE TO HEAVY WEIGHT)

STANDING BARBELL PRESS:
3 X 6-10

STANDING BEHIND THE HEAD BARBELL PRESS:
(LIGHT TO MED WEIGHT)
3 X 10-15

SEATED D.B. LATERAL RAISES:
3 X 10

SEATED MACHINE LATERAL RAISES:
3 X 15

SIDE LYING SINGLE ARM (REAR DELT) FLYES:
3 X 12 (EACH SIDE)

(SUPERSET)
EZ BAR SKULL CRUSHERS /CLOSE GRIP BENCH PRESS:
3 X 10 X 10

REVERSE GRIP PRESSDOWNS:
3 X 10 (PAUSE EACH REP AT THE BOTTOM OF THE MOTION)

WIDE PRESSDOWNS:
(USE WIDE GRIP APPROXIMATELY SHOULDER WITH, WITH PALMS DOWN )
3 X 10 (HEAVY)