Shoulders / Upper back

Bench, wide/medium grip 10*5*60-100

Military press from behind the neck 4*5

Military press from rack pins 6*5
Kettlebell military press 2*20
Pulley shoulders 2*20
Push up machine 1*20
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10