WORKOUT #1

1)      Smith Machine or Shoulder press to front or back 3 x 8-10
2) Alternating DB Front Raise 4 x 10-12 to each side
3)      Machine rear-delt fly 4 x 15
4)      Seated lateral raises 4 x 12-15
5)      Single arm cable bent-over lateral raise 3 x 12-15 to each side
6)      Up-Right rows with DB or Barbells 3 x 15

WORKOUT #2

1)      Two-arm bent-over lateral raises 2 x 10 / 2 x 12 / 2 x 15
2)      Seated DB lateral raises 4 x 10-12
3)      Machine shoulder press 4 x 10-12
4)      Alternating DB Front raises 3 x 10-12 to each side
5)      Machine Rear Delt Fly 3 x 12-15
6)      One arm Cable lateral raises 3 x 10-12 to each side

WORKOUT #3

1)      Seated DB Lateral Raises 5 x 8-12
2)      Overhead cable rear-delt fly 4 x 12
3)      Alternating DB front raises 4 x 10-12
4)      One-Arm cable lateral raises 3 x 12-15 to each side
5)      DB alternating upright rows 3 x 12 to each side
6)      Machine shoulder press 3 x 12-15

WORKOUT #4

1)      Two-arm cable bent-over lateral raises 5 x 10-15
2)      Seated Lateral DB raises 4 x 10-12
3)      Machine rear-delt fly 4 x 15
4)      Seated alternating front raises 4 x 10-12 to each side
5)      Upright rows using barbells or DB’s 4 x 10-12 to each side
6)      Two Arm cable front raises 3 x 10-12

WORKOUT #5

SUPER SET

1). Plate Front Raises x 10
2). DB side raises x 10
3). DB Shrug to external rotation to press
Repeat x 3-4

WORKOUT # 6

1)      Rack Shoulder Presses   5 x 6 (standing or seated)
2)      Standing side DB Raises 5 x 6
3)      Rear Delt Work (DB Bentover Raises or Machine Reverse Flys) 4 x 6