Warm up: Behind - the - Neck
Press: 2 sets x 12 - 20 reps Behind - the - Neck
Press: 4 sets x 6 - 10 reps
Military Press: 3 sets x 6 - 10 reps Lateral Raises: 3 sets x 6 - 10 reps EZ - Bar Upright Rows: 3 sets x 6 - 10 reps Dumbell Shrugs: 4 sets x 6 - 10 reps You should use a weight for each exercise that allows you to use
proper form and fail in the specified rep range.