Shoulders...

Arnold presses
(warmup)....12x25,10x25,4x40,3x50
Sets....6x60,6x60,6x65

Standing militay presses(olympic bar)
Sets...10x95,8x105,6x110,4x115

Front cable raises
Sets....13x30,10x40

Front nuetral dumbbell raises
Sets...10x30,10x35

Cable side laterals
Sets...12x50,10x65,6x75

Seated rear laterals
Sets...15x45,15x45,15x45

Traps
Seated dumbbell shrugs
(warmup)....10x65
Sets....20x90,20x90,20x90 supersetted with behind the back cable shrugs...3 sets of 20x165

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