Shoulders and arms

4 sets military press

10 x 135
10 x 155
6 x 175
10 x 135

3 sets tricep pressdowns

10 x 130
10 x 150
10 x 170

3 sets lying tricep extensions, superset with close-grip press: 10 x 85lbs.

4 sets dumbbell curls:

10 x 30
10 x 35
10 x 30
10 x 30