Rest :30 between sets.

Icarian Standing Lateral Raise 
15(15-20-25-30-35) 10(30-25-20-15)

Hammer Strength Shoulder Press (bi-lateral)
8(50-90-140-160-180)

Omega Flying Dip 
3x15 (80) 

Neutral Grip Cybex Shoulder Press 
15(50) 12(50) 10(50) 

3 rounds:
No rest between exercises.
12 Plate Circles (both directions) (25) 
12 Plate Side to Side 9over and back is one) (25) 

Triceps Pushdown
4x15 (70) 

Push-up 
3x15