Military Press		Method: A straight bar and a good spotter are necessary for this great mass building exercise. This not only works the entire shoulder but also works the trapezius muscle down into the center of the back. Your first set should be a lighter one with weight you can press 10 to 12 times on your own. Then, use your spotter to go heavy for 7 to 9 reps with help.
Sets:	4
Reps:	7-12
Rest:	1 min

Lateral Raises		Method: This exercise, if done properly, is the key to building width, shape, and roundness to the shoulders. Remember that when raising the dumbbells, the lateral point or extreme outside of the shoulders should be pointing straight up. To accomplish this, bend slightly at the knees and waist and with your arms also slightly bent, raise the dumbbells keeping your elbows high and your knuckles pointing upward. Your elbows should be almost as high as the dumbbells at the top of the movement. Begin with a lighter set of 12 reps and move on to 3 heavier sets of 8 to 10.
Sets:	4
Reps:	8-12
Rest:	0.5-1 min

Seated Dumbbell Press		Method: Nothing beats this exercise for building massive front deltoids. Adjust the incline bench to its most upright position (65 to 80 degrees) to isolate the front deltoid and minimize any influence from the upper chest. Allow for a good stretch at the bottom and press upward until the dumbbells meet at full extension. Start off with a heavy set of 10 reps on your own, then use a spot of 2 to 4 reps to reach 8 to 9 reps.
Sets:	4
Reps:	8-10
Rest:	1 min

Rear Delt Raises		Method: This isolation exercise will give size and shape to the back of the shoulders. Sit on the end of a flat bench with feet together. Lean over until your chest touches your thighs just above the knee. The movement begins with the dumbbells suspended just off the ground behind your heels. Then, with elbows pointing back and knuckles pointing up, raise the dumbbells as high as you can without raising your upper body.
Sets:	3
Reps:	10
Rest:	1 min

Traps

Upright Rows		Method: The key to effectively build traps with upright rows is to use proper hand position. Grab the bar with hands as close together as comfortably possible (hands touching if possible). The bar should be pulled up just under the chin with the elbows up as high as they can go. This close grip method adds more resistance to the traps, whereas a wide grip stresses the shoulders more.
Sets:	4
Reps:	8-12
Rest:	1-1.5 min

Straight Bar Shrugs		Method: Grab the bar two or three inches off each hip. Allow the weight on the bar to stretch your traps at the bottom of the movement before raising your shoulders. Work up to as heavy a weight as possible without sacrificing too much range of motion.
Sets:	4
Reps:	12-15
Rest:	1-1.5 min

Dumbbell Shrugs		Method: These are done using the same principles as used for straight bar shrugs. The only variation is that the dumbbells hang at your sides with your knuckles pointing out. You may also reverse the dumbbells so that your palms are facing out and slightly being you. This may help to isolate more toward the rear of the traps.
Sets:	4
Reps:	12-15
Rest:	1-1.5 min