Shoulders and triceps

Seated barbell press
45lb x 10, 8
75lb x 6, 5, 4

Barbell shrug/hang cleans
100lb x 10, 10, 10

One arm front raise
15lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
10s x 40 reps

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Close grip bench press
95lb x 10, 6, 5

Dumbbell tricep extensions
20lb x 12, 12, 12 per arm

EZ bar skull crushers
60lb x 12, 11, 9

Cable tricep extensions (burn) 30lb x 40