SHOULDER EXERCISES

Bent Over Low Pulley Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

One Arm Front Laterals
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Upright Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Seated Barbell Military Presses
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

External Rotations
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set