Shoulders

Overhead Press (531, Month 1, Week 1)
Plug in Weight: 180
45/10, 95/8
115/5, 135/5, 150/5 

DB Shoulder Press
60's/10, 70's/6, 70's/8

Front & Lateral Raise Supersets
1) front w/ 45 lb plate/10; lateral with 20 lb DBs/10
2) front w/ 45 lb plate/10; lateral with 20 lb DBs/10
3) lateral with 20 lb DBs/10; front w/ 45 lb plate/10

Triceps Pulley Pushdowns
130/10, 150/7, 150/8

HIIT cardio for 30 minutes