The "bus driver" exercise is where you hold a plate at arms length in front of you and rotate slowly. It's a hugely underrated movement. It's an excellent way to finish the shoulder workout and make the joint more resilient to injuries.
Start with a 10 or a 25 and work your way up to 45 pounds.
related posts
Tip: Fix This Tiny Muscle and Lift Heavier
Does your butt hurt on long car rides? Need frequent trips to the chiropractor? Have pain down your leg? Here's the problem and how to fix it.
Tip: 7 Things Smart Lifters Know
Experienced lifters learned these things by making mistakes. Read this so you won't have to make the same ones.
The Eight Keys - Part 3
Dave gives some great tips about how to overcome weaknesses or sticking points in the squat, deadlift, and bench press that should aid the bodybuilder or athlete in general.
The Cure for Chicken Calves
Train calves first and train them every day, from multiple angles and with high-volume, and watch them explode. Here's your workout plan.