Exercise 1 2 3 4 5 6 TIPS
Barbell Overhead Press 6 6 6 12 12 12 Grip just outside of shoulder width
Wide Upright Rows 12 12 12 12 12   Wide Grip, keep bar close to  the Body
Seated Dumbbell Lateral Raises 15 15 15 15 15   Heavy, abit swing after the 10th rep acceptable.
Incline bench Dumbbell Raises 10 10 10 10     Chest against the bench, lower chest on the edge of the bench, neutral grip
Incline dumbbell Punches 10 10 10 10     Keep dumbbells together and punch in the angle line of the bench
Standing Dumbbell Front raises 10 10 10 10     Palms to face the body
Incline dumbbell reverse fly 12 12 12 12 12   Heavy failing weight
Resistance Band reverse fly 6 6 6 6 6   Keep arms straight, palms facing the body, squeeze the rear dealt for 5sec
Barbell Shrugs 10 10 10 10 10 10 Focus on get shoulders to ears ,2sec squeeze at the top
Standing Dumbbell Lateral raises 30 30 30 30 30 30 Moderate weight to be failing at 25reps but push for 30