Shoulders

Lateral Side Raises
Stand with weights at your side, arms straight. Raise your arms until they are parallel to the floor and then slowly lower them back down to your side. You are going to have to use a light weight for these so that you can do 12 reps.

Rear Delt Raises
Same as Lateral side raises but you will be bent at the waist the whole time so that your body is parallel to the ground.

Front Raises
Stand with weights at your side and lift them in front of you with straight arms until they are to eye level then slowly return to starting position.

Shoulder Presses
Do these with the better biceps workout