Shoulders and Triceps

warmup: 5min cardio
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incline cable overhead extensions 125
cable military presses 75
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weighted dips with straight bar clings
1. 12 / 10
2. 8-10 / 8
3. 6-8 / 6-8
4. 4-6 / 4-6
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skullcrushers with alternating dbell standing hammer presses
1. 10 / 16
2. 8 / 14
3. 6-8 / 12
4. 4-6 / 10
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routine *rest of time
- weighless dips 20
- plate raises 12
- side raises dbell 12
- close grip pushups 12
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