Shoulders and Triceps

warmup: 5min
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smith close grip press 75
smith reverse grip press 75
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hammer strength behind the neck with free dips
1. 10 / 16
2. 8 / 18
3. 6 / 20
4. 4 / 20
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smith standing military with skullcrushers
1. 10 / 12
2. 10 / 10
3. 8 / 8
4. 6 / 6
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rountine :
- d-bell reverse flys 12
- reverse pushdowns 12
- raises 12
- reg pushdowns 12