Shoulders:
Hammer Strength Press 1) Warm up set- 45 on each side X 20 reps
2) Move up to 2 45's a side x 10 reps... 2 work sets
3) 3 45's a side x 6 to 8 reps... 2 work sets
Seated Dumb bell Laterals {5 sets of 8 to 10 reps working up to 40's} (strict reps, all feel & burn)
Barbell narrow-grip upright raise to top of head 5 sets working up to 80lb barbell (strict reps, all BURN!!)
2 Superdrols with a bottled water....