Triceps and shoulders SHOCK PHASE

Triceps:
Warm-up with rope extensions 3x
Seated barbell extensions superset with close grip pushups 10,10,10 each
V-bar pushdowns superset with Dumbell tricep extensions 8,8,8
Dips (rest pause 10 sec) 8,8,6

Shoulders:
Lateral raises superset with Smith press  10,10,10
Upright rows superset with front raises 8,8,8
Rear delt on reverse pec dec rest pause  8,8,8,8  x2