DB shoulder press or Smith machine Press(bench upright)4×10-8
Lateral Raises-4×10-8
Front Raises-4×10-8
Upright rows-4×10-8
reverse pec dec-4×10-8
Machine lateral raises-7×15(30 sec rest)
Go to failure of technique with every set. You do 10 reps and your form is still perfect? That was a warm up set!