Warm Up - Get a sweat going before you start your actual training. (Side laterals, front Raises, light DB presses) br br br 1. GIANT Sets (GS) - one exercise after another to complete 1 Set. br Bent Over Rear Dumbbell Raises - 12 repsbr Dumbbell Side Laterals - 12 reps br Dumbbell Front Raises - 12 reps br GIANT SET - 4 sets br br 2. Machine Shoulder Press - 3 x 10br SuperSetted with br Machine Side Laterals - 3 x 15br br 3. Cable Side Laterals - 4 x 12br SuperSetted with br Cable Front Raises - 4 x 12 br br 4. Rope Face Pulls (rear delts) - 3 x 12br SuperSetted withbr Cable Front Raises - 3 x 10 (squeeze each rep at the top) br br br This is a very fast paced workout with tons and tons of volume. Make sure you are hydrated and keep drinking fluids during and after your workout. br br Stay in control with each exercise. Make sure you are focusing on getting a good contraction of he muscle.