onatharam thiyanawa ban.
shoulders -
front barbell press, dumbell press, front lateral raises, side lateral raises, reverse flys, dumbell high pull, military press,drivers, plate 8 combo, dumbell push press, underhard rear dealt raise
thawa ambanata thiyanawa.
Chest
Flat Barbell Bench Press, Flat Dumbell bench press, incline dumbell/barbell bench press, decline dumbell/barbell bench press, pullovers, pushups, chest dips, dumbell floor flys, cable extension exercises etc etc...
