A1 shoulder girdle/front delt activation
****as many sets/reps as needed

B1 DB military press – 2 sets, 8-10 reps, 2 minutes rest between top sets

C1 lying cable cuff laterals – 2 sets, 8-10 reps, 2 minutes rest between top sets

D1 prone rear delt DB raises (top half) – 10-12 reps***
D2 prone rear delt DB raises (bottom half) 10-12 reps
2 sets, 2 minutes rest between top sets
***drop set (to another 8-10 reps)

E1 machine shoulder press – 10-15 reps
E2 band cuban rotation- 10 reps
E3 band face pull – 10 reps
E4 band rear delt – 10 reps
3 sets, 30 seconds rest between sets

****all sets listed are WORKING. As many warmup sets as needed