Shoulders and Triceps

warmup 1 : 5min arm bike

warmup 2 : single cable routine x 3
 - pushdown 10 each
 - low fly cross 12
 - side pushdown 10 each

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shoulder press cling & press ( no leg ) into skullcrushers finish with presses
1. 10 / 12 / 15
2. 8 / 12 / 15
3. 6 / 10 / 12
4. 6 / 8 / 12
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shrugs with standing overhead extensions
1. 20 / 12
2. 8 / 10
3. 6 / 10
4. 4 / 8
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plate raises into presses with kickbacks
1. 12 / 10 each
2. 10 / 8 each
3. 8 / 6 each
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75 rope extensions