Shoulders

Military press:

1. 90lbs x 12
2. 110lbs x 10
3. 130lbs x 6
4. drop set @ 130

Behind head military press:

1. 90lbs x 12
2. drop set at 130

4 rounds of:

1. barbell front raise (50 and 60)
2. db side raise (17.5 and 22.5)

Cable delt crossover: 12 x 4

Barbell shrugs:

1. 130 x 15
2. 220 x 15
3. 220 x 15