thrs
shoulders/triceps

warm up
light rear delt 25reps
light dumbell press 25reps
arms streaches

shoulders
dumbell shrugs 10,8,6,15
machine shoulder press 10,8,6,15
clean and press 10,8,6,15
rear delt raise 10,8,6,15
cable delt raise 10,8,6,15

triceps
cable pshdowns 10,8,6,15
close grip bench press 10,8,6,15
tricept extensions 10,8,6,15