heres one id have my guyz do- depending how big/strong u are 3lb,5lb,7lb, or if VERY strong 10lb AT MOST dumbells in each hand.... (hip to ear height for 1st 3 exercises, move fast/but not retarted uncontrollable, you do one exercise rite into the next w NO stop or pause)...
10 lateral raises with thumbs pointing up
10 lateral raises thumbs pointing down
10 front raises thumbs pointing at each other
10 front raises thumbs up
10 military presses
10 shoulder crossovers( idk wtf they are called but hands start at hips and u cross the dumbells in the air over your head.
rest 1min repeat 4x.
TRY IT W THE 5lBS 1ST!!!! LOLOL will fckn suprise you how hard it gets after the 1st 1 or 2 sets. up the weight or the reps by 2 to make it harded or try to get your break from 1:00, to .45 to 30s. etc......