[BiscardiAX89]

Shoulders:
Db military press: 5 sets, first 2 @ 20 reps, last 3 10 reps each
Arnold Press: 4 sets, 15, 12, 10, 8 with increasing weight
Side laterals: 3 sets 8-12 reps each set
Front raises: 3 sets 8-12 reps each set
Standing rows (to chin): 3 sets 8-12 reps each set
Either side laterals or front raises: 3 sets, start with 35 lb dumbells and drop in 5 lb incrimets each set until you reach the 15 lb dumbells. Each is to failure.

Tris:
Rope pulls: 4 sets, 15 reps each set (warm up)
Skull crushers: 3 sets, 8-10 reps with increasing weight
Close grip bench: 3 sets, 8-10 reps with increasing weight
Reverse pull downs or dips: 7 sets, minimal rest (15 seconds max), to failure every set