#datvolume

Start with a proper warm-up (I warm up rotator cuffs with light dumbbells and do a warm up set with light or no weight for the first tri-set). I do 3 sets of 8-12 reps on most of the things

1. tri-set:

-dumbbell shoulder press (x8-12 with a heavy load)

-burpees(x8)

-medicine ball twists (20x each side)

2. super set 1:

-traps row (x8-12 with heavy weight)

Here's a video of a hot guy doing it:  http://youtu.be/p0OoJBq_9-U

-upright rows (x8-12 with heavy weight)

3. super set 2:

-trap raise 

Another video of a guy: http://youtu.be/Sq4pdJ3J__A

-resistance band rear delt flyes

4. tri set:

-handstands

-lightweight dumbbell lateral raise flutters (i used 3lb DBs)

like this, but out to the side: http://youtu.be/mwxUL-5fk_s

-dumbbell v-ups

like this: http://youtu.be/FNYgY0erh5o