Shoulders and Triceps

warmup: 5min cardio

triceps - cables x3
15 extensions
15 reverse ex
15 overhead ex
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reverse grip flat bench with arnold presses
1. 15 / 12
2. 12 / 10
3. 10 / 8
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cable cross reverse fly with behind the neck hammer strength
1. 20 / 12
2. 18 / 10
3. 15 / 8
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skullcrushers into seated flys
1. 12 / 20
2. 15 / 15
3. 20 / 12
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triceps - cables x3

15 extensions 

15 reverse ex

15 overhead ex