Shoulders and Triceps

warmup : armbike 5min
-----------
warmup 2: 150 dips
-----------
military dbell press with incline overhead extensions
1. 15 / 12
2. 10 / 10
3.  8 / 8
4. 6 / 8
------------
cable upright rows with pushdowns
1. 20 / 15
2. 15 / 10
3. 12 / 6-8
------------
behind the neck press with skullcrushers
1. 10 / 12
2. 9 / 10
3. 8 / 8
4. 7 / 6
-------------
routine cables 10-6's
- front raise
- reverse pushdown
- side raise
- front pushdown