Shoulders/Triceps

Standing barbell press
45kg x 6
45kg x 6
45kg x 5

Close grip bench press
60kg x 6
60kg x 5
60kg x 4

Seated dumbbell press
17.5kg x 6
17.5kg x 5
17.5kg x 5

Close grip push down
3 sets

Upright rows
38kg x 6 x 3 sets (increase nxt session)

Skull crushers
3 sets

Seated lateral raises
3 sets x 7.5kg

Lying triceps extension
3 sets x 7.5kg

Shrugs

when i do. i do.