3 x 30 shoulder press + push press

Start with 40 % of your shoulder press max. Do 30 reps starting with shoulder presses. When you can't stict press more reps, carry on doing push presses until you have completed 30 reps all together.

Increase the weight as many times as you can keeping reps at 30.

Repeat the set three (3) times with the same weight. Number of your shoulder presses may decrease and the number of push presses increase set by set.