If you are looking for some extra strength work for shoulders and upper back to make those overhead movements easier consider following this for the next 4 weeks. It’s one session a week, and should not take you more than hour or so to complete, scale movements as you need to if you have any questions. Fire away in comments bellow.

1. Session 1
   1. 3rm Narrow grip bench press
   2. 3*8 reps @ 85% of A with 2 min rest
   3. 5*6 reps Dumbell floor press rest 90s
   4. Superset
      1. 4*12 reps Tate press
      2. 4*12 reps Skull crushers
   5. 2-2-2-2-2-2-2 weighted prone grip pullup (choose a weight and stick with it throughout your set)
   6. 4 * 12 reps single arm Dumbell row
   7. 1 * 100 reps dumbbell windmills
   8. 3 sets max hanging leg raises to max height

2. Session 2 (you want to increase the weight in all exercises from wk1)
   1. 3rm normal grip bench press
   2. 3*8 reps @ 85% of A with 2 min rest
   3. 5*5 reps Dumbell floor press rest 90s
   4. Superset
      1. 4*10 reps Tate press
      2. 4*10 reps Skull crushers
   5. 3-3-3-2-2-2-2 weighted prone grip pullup (same weight as wk1)
   6. 4 * 10 reps single arm Dumbell row
   7. 1 * 125 reps dumbbell windmills
   8. 3 sets max reps v-ups

3. Session 3 (you want to increase the weight in all exercises from wk2)
   1. 3rm wide grip bench press
   2. 3*8 reps @ 85% of A with 2 min rest
   3. 5*4 reps Dumbell floor press rest 90s
   4. Superset 90s rest after both exercises
      1. 4*8 reps Tate press
      2. 4*8 reps Skull crushers
   5. 3-3-3-3-3-3-3 weighted prone grip pullup (same weight as wk1)
   6. 4 * 8 reps single arm Dumbell row 90s rest
   7. 1 * 150 reps dumbbell windmills
   8. 3 sets max time hollow hold

4. Session 4 (you want to increase the weight in all exercises from wk2)
   1. 3rm Strict seated OH press
   2. 3*8 reps @ 85% of A with 2 min rest
   3. 5*3 reps Dumbell floor press rest 90s
   4. Superset 90s rest after both exercises
      1. 4*6 reps Tate press
      2. 4*6 reps Skull crushers
   5. 5-4-4-3-3-3-3 weighted prone grip pullup (same weight as wk1)
   6. 4 * 6 reps single arm Dumbell row 90s rest
   7. 2 * 80 reps dumbbell windmills

3 sets max L-sit on paralletes

GOOD LUCK AND HAVE FUN !!!