Shoulders in 30 minutes

Trained shoulders this morning in 30 minutes. Shoulder/pec feels better from Mondays injury and warmed up real good with:
warm up
external cable rotation 3 sets of 15 reps each side
internal cable rotation 3 sets of 15 reps each side
front single arm cable flexsion 3 sets of 15 reps
single arm rear cable extension 3 sets of 15 reps

shoulder workout
10 super sets of 10 reps non stop of:
Side lateral dumbbell raises (medial delt)
cross cable rear shoulder flys (posterior delt)
Gradually increased weight every couple super sets.

5 super set of 15 reps of the following
cable upright rows
dumbbell shrugs
Gradually increased weight every couple super sets.

Abs
Inverted plank 1 set 100 seconds
lying leg raises 1 set 50 reps

Calves
calf machine 1 drop set 300/25, 200/50