Shoulders and Triceps

warmup: 5min cardio
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hammer strength dip machine with dumbbell side raise
1. 25 / 12
2. 20 / 10
3. 8 / 8
4. 6 / 6
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seated dumbbell raise to press with cable rope pushdowns
1. 12 / 25
2. 10 / 20
3. 8 / 15
4. 6 / 10
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overhead d-bell extension /drops with single arm d-bell raises
1. 8 then 10 / 8 each
2. 6 then 8 / 7 each
3. 4 then 6 / 6 each
4. 3 then 5 / 5 each
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d-bell close / hammer military press / reverse pushdowns
1. 12 / 18
2. 10 / 15
3. 8 / 12
4. 20 / 20