Thursday shoulders

1. Seated dumbbell press (4 sets, progressively moving up in weight, 6-12 reps)

2. Seated smith machine press/close grip bench/underhand push up on bar using same apparatus (3 sets, 8-10 reps each exercise and all supersetted)

3. Standing single arm barbell pivot press/two hand pivot press/front plate raises (3 sets, 8-10 reps each exercise use and all supersetted)

4. Front dumbbell raises (3 sets, 9-10 reps each arm)

5. Single arm lateral raises (3 sets, 10 reps each arm)

6. Upright rows (3 sets, 8-10 reps)

7. Rear delt flys on cable machine (3 sets, 10-12 reps)

8. Dumbbell rear delt flys (2 sets, 10-12 reps)