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.

Gironda 8x8- Shoulders & Traps..

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*

*Triset (alternated all three exercises with a 15 seconds rest in between each set)

Delt Sweeps - 4x8 @  35lbs

Reverse Iron Cross Push Ups - 4x8 

Delt “sweeps” work well for high reps in metabolic stress fashion: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. Start light and play around with it until you can feel the contraction.

Reverse Iron Cross Pushups: Lie face up on the floor with your arms outstretched. Your knees should be bent. Now push into the floor with your forearms to bring your torso off the floor. Lower and repeat.