Shoulders

Dumbell lifts
-3 Sets
-Medium Light
-Do not bring them up higher than your eyes like the picture says

1. Stand holding dumbbells to sides in your hands


2. Raise your shoulders as high as possible.


3. Lower and repeat the exercise for 12-15 reps.


4. This exercise is for working the Trapezius.
5. Go Really Really heavy
   

Upright Rows
-3Sets
-Medium light weight
-pull up to about the chin and bring back down slowly