Bolder shoulders and triceps

Warm up with Up side down body weight pushups 3 x
Triceps rope pushdowns 15,15
Skull crushers 10,12,15,15
One arm Dumbell tricep extensions 12,12,15
Cable kick backs 10,20

Shoulders
shoulder press behind the neck 10,12,15
Shrugs 10,10,15,15
Upright rows 10,10,15,15
Front raises 12,15
Side raises  12,15
Rear raises 12,15