Shoulders and Triceps

Warmup: 5min cardio
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tricep cable extensions varying 100
smith raise to press 75
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hammer behind neck press with skullcrushers
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 20 / 20
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weighted dips with heavy front raises
1. 20 / 30 total
2. 8 / 12 total
3. 6 / 10 total
4. 4 / 8 total
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dbell single arm flys with cable crosses triceps
1. 10 each / 20
2. 8 each / 18
3. 6 each / 15
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