Shoulders + Arms Full Workout: Rear Deltoid Fly 3x12 (Warmup) DB Lateral Raises 5x12-20 Cable Lateral Raises 5x15-15 Lateral Raise Machine 4x20 + 1xFailure BB Front Raise 4x20 + 1xFailure Tricep Pushdown 3x12 DB Hammer Curls 3x10 BB Curls 2x20