Quick Shoulders/Arms/Cardio

Push press rest~45-60 sec between sets
105X8
125X8
145X5
155X5
165X4
145X5
125X8

Lateral raise
4X12

Hammer curl

4X12

Preacher Curl

2X10

2X8

1X6

2X4

Superset: Single Arm Tricep Push down/Dips

4 sets: push downX15 DipsX8

Superset: Skull crushers w/cambered bar/seated DB curls

3X15 skull crushers

10 DB curls

Rowing machine:

30 seconds sprint/30 seconds rest for 10 minutes