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Shoulders/Triceps

Standing military press
20kg x 8
30kg x 8
35kg x 8
35kg x 8

Side Raises
10kg x 8
12.5kg x 10
12.5kg x 10

Seated triceps extension
10kg x 10
10kg x 10
10kg x 10

Dips (triceps version)
5 sets x 8 reps

Front raises
7.5kg x 8
12.5kg x 10
12.5kg x 10
10kg x 10

Close grip shoulder press machine
4 sets x 8

Straight bar triceps extension
4 sets

Plate front raises
20kg x 10
20kg x 10
20kg x 10

=)