Shoulders and arms

Seated DB OH press

1×10@50

1×8@55

6×6@65

Superset Curls/DB lateral raises

6×6@70

5×10@25

Rope Tricep pushdown

4×15

Superset incline curls/single arm OH DB tricep extension

4×10@30

4×10@30

hypertrophy burnout superset 4x thru:

AMRAP single arm reverse curl

AMRAP single arm tricep pushdown