No time or squat rack and shoulders are fucked program

I found myself in a situation where I could only train in the gym at work and it didn't have a squat rack. It also allows me to train at home when I need to with largely the same equipment. This is a mash up of different things designed to be quick and use minimal equipment. It does utilise alot of rest pause training. When you can hit 10 reps on the on all sets of the normal exercises or hit 10 reps on the first set of the rest pause exercises, increase the weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Barbell Hack Squat

Stiff Leg Deadlift

Squat (Dumbbell)

Standing Calf Raise

Reverse Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

Neck Curl

Neck Extension

Side Bend (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Seated Overhead Press (Dumbbell)

Rear Delt Fly (Dumbbell)

Alternating Dumbbell Curl

Skull Crusher

Concentration Curl

Single Arm Overhead Tricep Extension

Pinwheel Curl

Wrist Curls

Lat Pulldown

Pendlay Row

Chest Fly (Dumbbell)

Floor Press (Barbell)

Upright Row (Barbell)

Behind The Back Shrug

Get Up Sit Up

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