thrs
shoulders/tricep

warm up
rear delt 25reps
dumbell press 25reps

shoulders
shrugs 12,10,10
standing barbell press 12,10,6
machine press 10,6
rear delt raise 12,10,8
side delt raise 12,10,8
front delt raise 10,10,10

triceps
narrow grip bench press 25reps emty bar
narrow grip bech press 12,10,8,2 to on last one wanted to push myself anf put too much wieght on
tricep rope pull down 12,10,8,4
tricep extension 1x50 quite light but didnt feel it after 50 reps