Seated Dumbell Shoulder Press + Seated Dumbell Shrugs
10x22kg + 10x30kg, 10x24kg + 10x30kg, 8x26kg + 10x30kg, 6x28kg + 10x30kg,

Dumbell Front Raise + Wide Grip Barbell Front Raise
10x10kg(each arm) + 7x17.5kg, 10x12kg(each arm) + 7x17.5kg, 10x14kg + 7x17.5kg

Standing Dumbbell Shoulder Fly + Dumbbell Side Raise:
7x14kg + 7x9kg, x 3rounds

Babrell Upright Row + Reverse Shoulder Fly's:
- 3 rounds
- 10x40kg + 7x4kg

Reverse Barbell Shrug and Pull + Push Press
10 x 40kg + 10 x 40kg x 3 Rounds