Delts / Traps / Upper back Seated side lat raises 3 x 8 - 10 * Upright rows 3 x 8 - 10 * Side lat raised w / cable behind the back 3 x 8 - 10 *
Seated front dumbell raises 3 x 8 - 10 * Rear delts 3 x 8 - 10 * Dumbell shrugs 4 x 8 - 10 Barbell shrugs behind the back 4 x 8 - 10 Wide grip pull ups 6 x failure Close grip pull downs 4 x 8 - 10
3 × 20
seated bent over deltoid raise 2.3 × 20
seated side lateral dumbbell rise 3.3 × 20
seated front dumbbell raise 4.3 × 6 heavy
dumbell press and then superset with lighter weight.