Today was shoulders day and I also added in triceps today to give them some extra volume. I also did lying ez bar tricep extensions for the first time. Just did 3x10 at 40 just ensure I kept proper form since it was my first time. This is 100% going to be an arm day staple moving forward. It felt great and I did them nice and slow to make sure I really felt the triceps working. Additional details below:
Hammer strength shoulder press: 15x45 12x60 10x65 8x70 6x75
Dumbbell lateral raise seated: 15x15 15x15 12x15 12x15
Dumbbell shoulder shrug seated: 4 sets of 15 at 65
Machine reverse fly: 15x60 12x60 10x60 12x45
Cable rope face pull: 4 sets of 15 at 90
Cable tricep pushdown: 15x60 15x70 15x80 13x90 20x40
Ez bar lying tricep extension: 3 sets of 10 40 pounds
Decided to do the lateral raises and the shrugs sitting down. Definitely felt like it made the exercise more challenging but in a very good way. I have one regret that I did not not do more weight on my last set of shoulder presses. Definitely felt like I should have because the weight this week felt easier than last week. Even hit 65 pounds for 10 reps so definitely making progress! All in all a great workout! Between today and yesterday I have had some of most enjoyable workouts I have ever had. Looking forward to more!
Edit: also threw in 10 minutes of cardio at the end on treadmill.