Warm Up: Rotator Exercise - 1 x 50 Reps

 
Main:
Seated Dumbbell Preses - 4 x 20, 15, 10, 5
60 seconds rest between sets
 
Lateral Raises - 10 x 50, 40, 30, 20, 10, 10, 20, 30, 40, 50
45 seconds rest between sets
Note: add weight on each successive set
 
High-rope cable rows (drop set) - 1 x 100 
Complete max reps and drop - no rest
 

- I found this awesome workout in Iron Man Magazine. Give it a crack!