Equipment Needed:
Seated Bench
Dumbbells
Cable Machine with Rope & Bar Attachment

Superset 1: Shoulders
Seated Overhead Press x10
Seated Lateral L Raise with Rotation x10

Superset 2: Shoulders
Front Raise x10
Bent Over Single Arm Rear Delt Raise x10/arm

Superset 3: Triceps
Rope Triceps Press downs x10
Overhead Rope Triceps Extensions x10

Superset 4: Triceps
Lying Single Dumbbell Triceps Stretch x10 seconds
Lying Single Dumbbell Triceps Extensions x10