Shoulders and Chest

warmup: 5min
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flat dumbell press with raise presses
1.12 press / 10 raise presses
2.8-10 press / 10 raise presses
3.6-8 press / 8 raise presses
4.4-6 press / 8 raise presses
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military dumbell press with incline hammer press alternating
1. 12 press/ 7 each hammer
2.10 press/ 6 each hammer
3.8 press/ 5 each hammer
4.8 press/ 4 each hammer
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hammer decline with plate raises
1. 10 hammer/ 10 raises
2. 8 hammer/ 10 raises
3. 7 hammer/ 8 raises
4. 6 hammer/ 8 raises
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shoulder shrugs with flat flys
1.18 shrugs / 12 flys
2.15 shrugs / 10 flys
3.12 shrugs / 8 flys