Shoulders

warmup : 5min armbike
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seated military dumbbell press / around the head plates / seated leg swings
1. 15 / 18 / 20
2. 10 / 15 / 20
3. 8 / 12 / 20
4. 6 / 10 / 20
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behind the neck alternating hammer strength / plate swings
1. 20 total / 20
2. 14 total / 20
3. 12 total / 20
4. 10 total / 20
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resistance band routine 12's to 5's
- forward
- mid
- side
- shoulder press push up ( going slower as you decrease in reps)