Shoulders:
4 sets dumbell presses
10-12 reps
25kg 30kg 32kg 35kg
3 sets dumbell rear delts
3 sets x 15 reps
7.5kg
3 sets front raisers+ side lateral raisers
15 reps each x 4 sets
10kg 10kg 12kg
Millitary press
3 sets x 10 reps
40kg 50kg 60kg
Rear delts flys
4 sets x 10 reps
25kg 35kg 45kg 50kg