shoulders and triceps

5 super sets of:

• Arnold press 20 reps 
  
• Side lateral raises 20 reps 
  

10 super sets of:

• Cross cable flys 10 reps 
  
• Machine rear delt flys 10 reps 
  

• Side lateral kettlebell pulse raises 1 set 100 reps 
  
• Triceps 
  
• 10 supersets of 
  
• Overhead tricep ext machine 10 reps 
  
• Machine dips 10 reps 
  

• 25 min on bike med. pace to finish. 
• Practice posing for 45 min with Kenny Wallach.