Superset 1:

Standing cable rear and side deltoid raises – 6 X 12/15.

Superset 2:

Seated db raises and Upright row – 6 X 12/15.

4. Seated db side raises – 5 X 12/15.

5. Standing db side raises – 5 X 12/15.

6. Standind side raises with plates – 5 X 12/15.

Finishers:

7. Arnold presses – 3 X 8/10/12.

8. Behind the neck military presses – 3 X 8/10/12.

On superset 1 remove the crossover handles and make your pinkies lead during both movements.

I try to emulate the type of stimulation I get from the reverse fly and the machine side raise.

If they are available in the gym where you train and you believe they give you better pump, feel free to use them instead.

On 2nd superset you can alternate between different grips on the upright row.

I hope that makes sense.

Yours truly:

Peteonthebeat.