Here is the routine I did for shoulders today.  Really killed it because I am trying to build bigger delt caps which will add to my already wide clavicles and will also make my waist seem smaller.  Though I will be killing my legs on Thursday to help enhance a look of a smaller waist.  So here we go.

Machine Presses (facing the seat) 6×12 50,70,90,110,130,150

Side Lateral raises (rack lifts) 1×12 20,25,30 2×12 25,30,35 3×12 30,35,40

Front DB raises 4×12 25,30,35,40

machine laterals 7×12 130

Reverse Pec Dec 4×12 80,90,100,110

Incline reverse DB raises 4×12 30,35,40,45

High pulls 7×12 70

Barbell shrugs 4×12 315,405,495,585

Cable shrugs 7×12 200

Rack lifts are when you basically start at a weight do the reps and immediately move to another weight.  So basically for each set you do 36 reps.  Really trying hard to bring in my abs also so I have been doing them 3 times a week, but have not really posted anything so here is the ab routine I did.

Pilatte ball crunches 4×25

Crunch Machine 4×25 120

Leg Raises 4×25 bodyweight