Finish your shoulder workout with a "destroyer" set of hang and swings. Lay face down on an incline bench and let the dumbbells hang down. Use a pair of heavy dumbbells and be sure to use wrist straps. Here's the rep scheme for the set:
- Do 60 reps with heavy dumbbells with the partial range of motion hang and swing.
- Drop the dumbbells when you hit 60 reps, and grab a weight that is half of what you did. Do another 30 reps of hang and swings.
- Drop the dumbbells and cut the weight in half again. On these do 10 reps, but come all the way up with a full range of motion, and flex your rear delts hard for 2 seconds on each rep.