shoulders

Strict shoulder press
50 x 10
75 x 10
100 x 10
125 x 5
150 x 5
175 x 3

Push press
175 x 3 x 2
185 x 3

High rows

50 x 10
75 x 10
100 x 8
125 x 6

Dumbell shrugs

75 x 20
85 x 20
95 x 20

Barbell shrugs

200 x 20
250 x 20
300 x 15
350 x 10
400 x 10
450 x 5

Side raises

35 x 10 x 3

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