Alternate Dumbbel Reverse Fly on Incline Bench

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Shoulders

Start off setting up an incline bench with your chest rested upon the bench with feet extended behind you, toes on the floor, holding a dumbbell in each hand, and arms rested down towards the floor.
Slowly, using your shoulders, raise one of your arms up towards the ceiling, squeezing on the way up and hold for a count.
Return back to the starting position and repeat with the opposite arm. Repeat for as many reps and sets as desired.

Alternate Seated Arnold Press

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Shoulders

Start off seated on the end of a flat bench with feet on the floor in front of you holding a dumbbell in each hand. Slowly, while using your thighs, raise the dumbbells to shoulder level and twist your palms so that they are facing towards your body.
From there raise one dumbbell above your head, while keeping the other one still, squeezing in your shoulder, and hold for a count.
Return back to the starting position and repeat with the opposite hand.
Repeat for as many reps and sets as desired.

Back Flyes with Bands

Difficulty: 5/10
Intensity: 6/10
Reps: 4 sets * N reps
Muscles: Shoulders

To begin this exercise, start off by taking a band with cable grips and wrapping it around a post on a workout machine.
Holding onto the handles, stand back a few feet from post so that the bands are tightened, extends your arms in front of you then move your arms to the sides and backward.
Keep your arms extended the entire time and parallel with the floor and at shoulder level.
Hold onto this position for a few seconds, return back to the starting position and repeat for as many repetitions as needed.

Handstand Pushups

Difficulty: 10/10
Intensity: 8/10
Reps: N reps
Muscles: Shoulders

Start off with your back up against a wall, then bend forward placing both hands on the floor in front of you shoulder width apart. Slowly kick your feet up against the wall, still keeping your arms straight, and walk your way up the wall with your feet so that your legs and arms are fully extended.
Make sure that your body is straight and balanced before you move onto the next step.
Slowly, through your shoulders, lower your self towards the ground so that your head almost touches the floor and you feel a stretch in your shoulders and upper body.
Push yourself back up until youe elbows are near locked.
Repeat for as many reps and sets as desired.

Shoulder Dumbbell Press

Difficulty: 6/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Shoulders

Start off sitting up straight at the end of a flat bench, holdinh a dumbbell in each arm at shoulder level next to your head. Slowly elevate your arms up and above your head, squeezing in your shoulder and immediately return back to the starting position.
Repeat for as many reps and sets as desired.