Shoulders/Traps...

Cable Lateral Raise - 4x8 @ 15lbs

Bent-over Cable Lateral -4x8 @ 15llbs

Lying Seal Swings - 4x16 @ 15lbs

Six-Way-Delt-Raise - 5x5 @ 15lbs

DB Shrugs - 3x16 @ 75lbs

Slightly Bent-over Plate Lateral - 3x8 @ 25-45-45

Seated Snatches - 3x5 @ 30lbs

Shoulders/Traps - 4x16...

Ring Rear Lateral Row- 4x16*

Ring Face Pull - 4x16*

*Superset 

Overhead Plate Raise - 4x16 @ 25lbs*

Cash Out:

Seated DB Snatches - 5x5 @ 35lbs

Ring Overhead Lateral Raise - 3x8

Shoulders & Traps - 8x8...

LeverEdge Press - 8x8 @ 160lbs*

Seated Snatches - 8x8 @ 20lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs*

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*

Reverse Iron Cross Push Ups 4x80*

*Superset

Cash Out: Bird Pull Ups - 3x5 & Front Levers

The Bird Pull Up

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Gironda 8x8- Shoulders & Traps...

DB Bent-Over Laterals - 25lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*

*Triset

Cash Out: TRX Handstand Push Ups - 2x4

Gironda 8x8- Shoulders & Traps,

LeverEdge Press - 190lbs*

DB Bent-Over Laterals - 30lbs*

Lying Reverse Seal Swings - 25lbs*

Seated Snatches - 25lbs*

*Superset

Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.

The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.

If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 

Finished with: Front Lever Practice

Gironda 8x8- Shoulders & Traps...

DB Bent-over Laterals - 8x8 @ 30lbs

Incline Seal Row - 8x8 @ 40lbs 

*Superset

Seated Snatches - 8x8 @ 30lbs

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.

The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.

If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift.

As a bonus, you'll also light up your traps. In the video, I'm using 30-pound dumbbells, and that's more than enough to do the trick, especially if fatigued from base shoulder movements. Based on their explosive nature, however, keep these closer to the beginning of shoulder workouts”. - Lee Boyce, T Nation 

Cash Out: 

Overhead Plate Raises - 8x8 @ 35lbs