20 min stationary bike

Shoulder press (machine)
45x10
50x10
55x8
60x6

Triceps kick backs
18x10
20x10
22x8
24x6

Dumbbell Press
18x10
20x10
22x8
24x8

Triceps db extensions
28x10
30x10
35x8
40x6

Rear delt flyes
18x10
20x10
22x8
24x6

Triceps reverse
26x10
30x10
35x8
40x6

Shrugs (using the chest decline machine)
50x10
55x10
60x10
65x10