Shoulders and Arms workout
Strength

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Round 1
three times through

First exercise: Dumbbell shoulders (military) presses 8-20 reps

Easier options:
dumbbell side lateral raises, resistaband side lateral raises

Second exercise: Overhead tricep extensions (barbell) 8-20 reps 

Easier options:
Dumbbell kickbacks

Third exercise: Barbell curls 8-20 reps

Easier options:
Dumbbell curls, Resistaband curls 

Round 2
three times through

First exercise: Upright rows (barbell) 8-20 reps

Easier options:
dumbbell side lateral raises, resistaband side lateral raises

Second exercise: Lying tricep extensions (barbell) 8-20 reps 

Easier options:
Dumbbell kickbacks

Third exercise: Alternating Dumbbell curls 8-20 reps

Easier options:
Dumbbell curls, Resistaband curls 

Round 3
three times through

First exercise: Side lateral raises 8-20 reps

Easier options:
dumbbell side lateral raises, resistaband side lateral raises

Second exercise: Tricep pushdowns using "v" handle (barbell) 8-20 reps 

Easier options:
Dumbbell kickbacks

Third exercise: Barbell preacher curls 8-20 reps

Easier options:
Dumbbell curls, Resistaband curls