# Shoulders - dips
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| Band pulls - all around warmup | |||
| Ring dips | 4 | 6 | |
| Band shoulder circles (alternate front rear) | 3 | 10 | red then black |
| Band sword draw | 3 each arm | 10 | red |
| Band hold - from above head | 3 | 1 min | red/black/red |
| Band flyes | 3 | 10 | red/? |
| Halo | 3 | 10 each way | 12 kg |
| 1 arm Overhead dumbell extension | 3 | 6 | 18 kg |
| T/W/♦/Y | 3 | 20 | |
| Shoulder dislocations - on bench | 3 | 10 | |
| ?Sleeper stretch | 3 | 30 secs each side |