Pick 1 exercise from this list:

Seated Dumbbell Shoulder press 5 x 6-8

Standing Dumbbell Shoulder Press: 5 x 6-8

Pull up: 5 x 6-8

Single Arm Dumbbell Shoulder press: 5 x 6-8 Each side

Standing Single Arm Dumbbell Shoulder press: 5 x 6-8 each side

Seated Arnold Press: 5 x 6-8

Standing Press: 5 x 6-8

 

Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:

List 1: 

Seated Dumbbell Shoulder press 4 x 8-12

Standing Dumbbell Shoulder Press: 4 x 8-12

Pull up 4 x 8-12

Single Arm Dumbbell Shoulder press: 4 x 8-12

Standing Single Arm Dumbbell Shoulder press: 4 x 8-12

Seated Arnold Press: 4 x 8-12

Standing Press: 4 x 8-12

Y-Press: 4 x 8-12

Rear Delt Fly: 4 x 8-12

List 2: 

Incline Dumbbell bench Row - 4 x 15

Dumbbell Upright Row - 4 x 15

Standing Dumbbell Row: 4 x 15

Single Arm Dumbbell Row: 4 x 15

Finisher: Pick 2 exercises and perform a superset with Lateral Raise: 

Y-Press: 4 x Max Reps

Rear Delt Flys: 4 x Max Reps 

T Isometric Hold Hold: 4 x Max Reps

Dumbbell Shrugs: 4 x Max Reps

Front Raise: 4 x Max Reps

Plate Shrugs: 4 x Max reps

Barbell Shrugs: 4 x Max reps 

Lateral Raise: 4 x Max Reps