Seated db press 60,70,80,90,100,120
Upright db rows 45s 6 sets of 8-10
Crucifix laterals 3 sets of 12 with 25s
Palms down laterals 3 sets of 12 with 25s
Front raises 4 sets palms up with 25s for 15s
Barbell shrugs 6 sets 335 for 10s squeeze last rep each set 10-20 seconds