thrs shoulders/triceps

warm up
arm streches
delt work 25 reps
light dumbell press 25 rep

shoulders
shrugs 10,8,6,15
smith machine press 10,8,6,15
rear delt machine 10,8,6,15
delt raises 10,8,6,15 done in like swiming butterfly motion to get both side and front delt in one move

triceps
cable rope pull down 10,8,6
over head dumbell raise 10,8,6
tricep extension machine 10,8,6

cut it down fair bit and still feel done enough