Squat + Shoulders 

  
Squats: (2) 15 x 135lbs, (2) 15 x 225lbs, 30 x 135lbs

Military Press: 15 x 135lbs, 12 x 135lbs, 10 x 135lbs

Front shoulder Press On Smith Machine: (4) 15 x 55lbs

DB Military Press/ Chain Press between sets 15 Reps: 15 x 40lbs, 12 x 50lbs, 10 x 60lbs

Full frontal Raise/ Chain Front Raise between sets 15 Reps: 15 x 30lbs, 12 x 40lbs, 10 x 50lbs

Reverse Delt Flys: 15 x 60lbs, 12 x 70lbs, 10 x 80lbs, Bent Over Delt Flys: (3) 15 x 20lbs

BB Shrugs: (3) 15 x 135lbs, Lat Single Arm: 15 x 135lbs

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