weds
delts/triceps

rotator cuff 3x15

delts
dumbell shoulder press wu1-12reps wu2-12reps wk-5reps
side dumbell raise wu2-12reps wk-6reps
cable front raise wu2-12reps wk-6reps
rear delt wu2-12reps wk-6reps

triceps
cable rope pushdown wu1-12reps wu2-12reps wk-6reps
laying extension with ez bar wu2-12 wk-6reps
dumbell overhead press wu2-12reps wk-5reps

done