SHOULDERS OF WOE

Barbell Shoulder Press
10 sets x 10 reps - rest 30-45 seconds
- use 75-80% of 1 rep max or use 12 rep max

GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)

HERCULES PUNCH

Dumbbell Shoulder Punches
4 sets x 8 reps
- rest 45 seconds
- extend one dumbbell while holding the other
- variations: alternating or double punch