Shoulder and Tricep workout:

A kick arse workout today as I hit a PR right of the bat with side laterals. I know its not a big lift, but I have always felt that laterals are just as important as db delt presses for shoulder development. And I was able to increase some of the load on tricep work.

Side lateral: 2 warms, 45/6 50/6,5 2 burn outs
Db delt press (incline): 1 warm, 65/8 75/8,7
Upright row: 1 warm, 85/10 95/10,9
Front raise plate: 45/15,14
Tricep pressdown: 2 warms, 70/8,9 drop set
Bar extension: 3 descending sets

6 sprints on bike, with warm up and cooldown.