Shoulders as follows, repeat for 4 sets.
Barbell standing shoulder press front of head x 10, behind head x 10, upright rows x 10, front raise x 10 @ 20Kg = 1 Set
Back Squats 10 x 10 x 50Kg Rest 60 seconds between sets
lunges 3 x 10(each side) x 20 Kg
Shoulder Plate raises 3 x failure x 5Kg, Altering Grip Position + Direction (Side, Front, Lateral) Every 5 Reps.
Enjoy.....
