Tricep & Shoulders

Super-set
Dumbbell skull crushers (lying on the floor)
20,15,10,10,5,5,
Band pushdowns-20 reps
6 sets total

Tri-set
Overhead press-out-15 reps

Bench Dips-20 reps
Triceps Pushdown 20 full 20 1/4 reps
5 sets

Super-set
Triceps Rope pushdowns Rep hold method-12 reps
Skull crushers -20 reps
5 sets

Lateral raises-100 reps (not allowed to set the weight down)

Super-set
Dumbbell military press-28 method
Full frontal raise-12 reps
4 sets

Super-set
Arnold press-15 reps
1 arm lying side laterals-15 reps
5 sets