Shoulders and Arms

DB Prone Rear Delt Raise
5lbsx15
5lbsx15
5lbsx12
5lbs x15

BB Front Shoulder Press
30lbs x 12
40lbsx8 - hard last 2 reps
40lbsx8
40lbsx 10 ( did push press last 2 reps)

DB Lateral Side Delt Raise
3x5lbsx15

BB Close Grip Triceps Bench Press/DB Alt Curl Superset
30lbsx15 / 10lbs x12 @each
40lbsx12 / 10lbs x 12@each
40lbs x 12 / 10 lbs x 12@each

DB Seated Triceps Ext. / DB Hammer Curl Superset
10lbs x 15 / 10lbsx10
10lbs x 15 / 10lbs x10
10lbs x 15 / 10lbs x 10

10-15 mins skipping