Warm-up everyday with stretching (back, hips, shoulders, ankles) and shoulder work.

(Internal/external rotation, catch and release, face-pulls)

Day 1: 5 x Trap Bar DL (light day) x 8-12 reps 4 x Lunge walk x 6-8 each leg Glute Bridge x 20 Superman x 10 with pause at top Push-ups x 10 into shoulder taps x 5 each Day 2 5 x DB Front Squat into Db Bench Press x 5-8 reps 4 x DB Shoulder Press x 8-10 Plank :40-60 seconds Skull crushers x 8-12 Tri-set Shoulder Raises x 8 each direction: Start with a bent over shoulder raise for rear deltoids, then lateral for side deltoids and finish with a front raise. This is one of my favorites shoulder exercises. Day 3

5 x Trap Bar DL (Heavy day) x3-5 reps 4 x DB Rows x 5-10 DB Hammer Curl x 10 DB Pullover x 10 Bodyweight squats with 5 sec. squat hold each x 8