CeePrep

A1 swiss bar shoulder press – 2 sets, 5-10 reps, 2 minutes rest before working sets

B1 lying cuff laterals – 2 sets, 5-10 reps, 2 minutes rest before working sets

C1 rear delt cable fly – 2 sets, 5-10 reps, 1 minute rest before working sets

vHIT
D1 lying cable y raise – 10+ reps
D2 cable upright row – 10+ reps
D3 cable side partials – 10+ reps
1-3 sets, 30 seconds between rounds

E1 DB wrist extensions – 1 sets, 10-15 reps

MitiForce

All sets listed are working sets. Take as many warmup sets as needed.