Shoulders and Triceps

warmup: 5min cardio
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single cable warmup :
50 each arm pushdown
30 each arm side raises
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straight bar down up presses (drops) with reverse grip d-bell presses
1. 5.7.9 / 30
2. 4.6.8 / 20
3. 3.5.7 / 15
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weighted dips (drops) with plate raise to press
1. 8.12 / 15
2. 6.10 / 12
3. 4.8 / 10
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t-bar shrugs each arm with kickbacks
1. 15 each / 12 each
2. 10 each / 10 each
3. 8 each / 8 each
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cable front raises with heavy pushdowns
1. 10 each / 6 + 2 holds till fail
2. 8 each / 4 + 3 holds till fail
3. 6 each / 3 +3 holds till fail