Shoulders and triceps -----> shock phase

Triceps: warm up with tricep pushups
V-bar pushdowns 10,10,10 superset with skull crushers 6,6,6
Close grip bench on the smith machine. Use the Rest pause method doing a weight for 8 reps then allowing only ten seconds rest before another 8 reps then ten seconds rest then a set of failure. Repeat this process for 2 sets.
One arm alternating tricep extensions dropsets  2x  10,8,6

shoulders
Warm up using a weight horn. (Check out the picture for details)
Upright rows 10,10,10 superset with push press  5,5,5
Super set later raises 12,12,12 with Arnold press 6,6,6
Reverse pec dec 10,8,8 super set with frontal Dumbell raises 10,10,10