Gironda 8x8- Shoulders & Traps..

Cable Lateral Raise - 30lbs

Cable Bent-over Lateral Raise - 30lbs

Prime Handle Upright Row - 100kbs

V-Handle Close Grip Pulldowns - 5x5 @ 180lbs

Neutral-Grip Sternum Chin-Up - 3x8*

Reverse Iron Cross Push Ups - 3x8*

*Superset

Neutral-Grip Sternum Chin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.

Execution

1. Start with a neutral grip on the chin-up bars. Pull your shoulder blades together and drive yourself up until your chest reaches the bar.
2. Keep your chest and shoulders open as you pull yourself up. Focuson the rear delt squeeze at the peak contraction. At the top of the move, your body should be at a 45 degree angle from the ground.
3. Brace your entire body as you slowly lower yourself back to the starting position with your torso upright.