Shoulder exercises:


Barbell Shoulder Press 3x8 30kg
Bent Over Low-Pulley Side Lateral 15kg
Bent Over Side Lateral 3x8 12kg
Cable Internal Rotation 3x10 25kg
Front Cable Raise 3x8 12kg
External Rotation 3x8 15kg
Standing Low-Pulley Deltoid Raise 3x8 12kg
Smith Machine Overhead Shoulder Press 40kg