The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)
As the title announces, this session mainly allows to work properly behind his shoulders. Second the other 2 beams of the shoulder (the width and the front) and also to hypertrophy his trapezius.
This program can be done minimum every 4 days to be able to recover correctly.
Do not forget the 5 minutes of joint warm-up which will be very important to realize before this session :
1- Shrug bar :
- 2 working sets of 15-20 reps + drop set last set: 1 'between each set