Shoulder/Triceps

Arnold Press
10kg x 10
12.5kg x 10
15kg x 10
17.5kg x 10

Close grip bench press
40kg x 10
45kg x 10
50kg x 8
50kg x 8

Dips (both triceps and chest versions)
6 sets x 8

Side raises
3 sets

Seated Front raises
4 sets

Rear delts
4 sets

Dumbbell shrugs
20kg x 12
22.5kg x 12
25kg x 12


(ur smile healed me : D)