Shoulders and Triceps

warmup: 5min cardio
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routine: single cables 12 -5's
- reg pushdown
- reverse side pushdown
- overhead extension
----------------  * reverse d-bell flys when waiting
behind the neck smith press/ drop weight close grip forward press
1. 12 / 12
2. 10 / 15
3. 8 / 18
4. 6-8 / 20
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d-bell seated alternating down / up presses with skullcrushers
1. 20 total / 18
2. 18 total / 20
3. 16 total / 25
4. 14 total / 30
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band rountine 10-5's
-front
-mid
-side