#11 – Barbell Seated Shoulder press
This helps to get ban door shoulders. The targeted areas are the middle rear deltoids and anterior.
#12 – Face Pull
This helps to incorporate the middle trap. It helps the shoulders muscle growth.
#13 – Smith-Machine Wide-grip
It engages the rear belts also helps to reduce stress on the shoulder.
#14 – Dumbbell Shoulder Press
You lift you’re the dumbbell above your head while sitting. Relax fully before you start. You can do six (6) sets 8,8,10,12,14,16 reps with 2.3 minutes rest.
#15 – Upright Barbell Row
You stand straight in front of your Barbell then bent down and lift up your chest level. You can do four (4) sets, 6, 6, 8, 10 reps with 2.1 minutes rest. This will give the shoulder strength.