It's an early start

Blimey, a 5.30 start -
shoulders and arms workout:
upright rows - 45kg (2sets) 12 reps - 10reps
cable lateral raises - 6.45kg (2sets) 12 - 10reps
machine reverse flys - 75 (2sets) 10-8 reps

seated bicep curls - 18kg (2sets) 12 - 10 reps
standing cable curls - 31.5kg (2sets) 10 - 7 reps
tricep dips - bodyweight(95kg) + 20kg dumbell (2sets) 14 - 8 reps
tricep cable pushdowns - 42kg (2sets) 12 - 8 reps.