Shoulders and arms

Seated military press

2×10@95
5×5@125

Alt front/lateral flyes
4×10@20

Seated DB curls
6×6@40

Reverse grip Tricep pushdown
4×15

Superset slow preacher curl/close grip bench
4×10@50
4×10@135

Superset rope curl/overhead tricep press
4×10
4×15