1/3- shoulders & arms

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Working sets- 

1) DB Military press- warm up sets- 12 X 40,  10 X 50
8 X 60, 70, 80, 80, 90, 90, 90
2) Lateral raise- 8 X 30, 30, 40, 40, 40

3) DB curls- 8 X 50, 60, 70, 80, 80, 80
4) EZ bar curls-  8 X 70, 70, 80

5) Tri press-  8 X 80, 80, 80, 80, 80
6) Close grip push ups- 10, 10, 10, 10

Notes-