Shoulders and Triceps

warmup: 5min cardio
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- 2 sets of 50 tricep pushdowns , dropping weight when nec.
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seated overhead extenstion into presses with side lateral holds
1. 10, 10 / 2holds
2. 8 , 10 / 2holds
3. 6, 8 / 2holds
4. 4, 6 / 2holds
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skullcrushers with military presses
1. 20 / 10
2. 15 / 8
3. 12 / 6
4. 10 / 4-6
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machine dips with low cable crosses
1. 20 / 15
2. 10 / 12
3. 6-8 / 10
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overhead cable extensions with plate raises
1. 20 / 10
2. 15 / 8
3. 12 / 8