Seated Military dumbbell shoulder press- 6 reps ( make sure the weight is heavy so you struggle to finish the 6th rep )
SUPER SET WITH
Standing barbell press-10 reps
Standing slight bend lateral shoulder raises with dumbbells-15 reps ***
Rest 2 minutes and repeat 2 more times.
***For the lateral raises stand up tall then bend at the waist so your torso is at a 45 degree angle. This slight bend forward will allow you to target some rear delt on this exercise. When raising the dumbbells you will bring them up slightly toward the front of your body.