Shoulders and chest :
Superset:
- Seated Press 4 x 8-12 reps (increasing weight)
- Seated dumbbell side raises until failure
- Incline dumbbell press 4 x 8-12 reps (investing weight) *drop set each set, once with single-arm reps to failure
Superset:
- Barbell bench press 4 x 6-10 reps (increasing weight)
- Barbell upright row until failure
Superset:
- Cable high pull 4 x 8-12 reps
- Cable side raise each arm until failure
- DB fly 4 x 8-12 reps (increasing weight)