Todays Shoulder Day went a little something like this
nice and fast to keep my heart rate up. I warmed up with some weighted arm circles and stretched prior to this.

-Seated Dumbbell Military Press x 4 increasing the weight every set
-Smith Machine Over Head Press  super set with Side Laterals to Front Raise
-Seated Bend Over Rear Delt Raise Super Set with Seated Barbell Press (behind neck)
-Barbell Rear Delt Row super set with Barbell Upright Rows  3 x 10 each
-Front Plate Raise (drop weight) super set with Car Drivers 
-Side Lateral Raises (drop weight 3 times) x 10 reps each for 3 sets

I finished off with some
Cardio Circuits

30 Sec Battle Ropes 
Push Ups x 12
Cruches x 12
Jump Squats x 12

for four rounds