Shoulders and chest day and the traps will also get some work done. Warm up for 5 min. This workout includes 3 super sets meaning you do not rest between the exercises. First do all the reps in one exercise and then directly start the second exercises. After all the exercises in the super set are done you rest before starting with exercise one again. Two of the super sets have 2 exercises and one has four. It is important that you prepare all the weight for the super sets in advance. You want tempo when doing super sets not spending time on adjusting weights.