Barbell Upright Row

3 Sets x 10 Reps

Barbell Rear Military Press

3 Sets x 6 Reps

Barbell Front Raise

3 Sets x 6 Reps

Barbell Overhead Front Raise

3 Sets x 6 Reps

Dumbbell Seated Alternating Shoulder Press

3 Sets x 10 Reps

Dumbbell Upright Row

4 Sets x 10 Reps

Dumbbell One-Arm Front Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

Exercisse ball - shoulder - rear deltoid raise - lying sideways

3 Sets x 10 Reps

Exercisse ball - shoulder - scapular protraction

3 Sets x 15 Reps

Exercisse ball - Shoulder rotation

4 Sets x 10 Reps

Exercisse ball - Shoulder - rear deltoid raise - elbow bent

4 Sets x 10 Reps

Decline Crunch

1 Set x 100 Reps

decline circular crunch

1 Set x 100 Reps

decline twisted crunch

1 Set x 100 Reps

Stationary Bike

1 Set