Warm up with some arm circles. Get that blood flowin :) Then....
1) Seated Shoulder Dumb bell press 3x10 (don't be afraid to go HEAVY!)
2) Seated Lateral Raises---> Drop sets. ---> Get 3 different sizes of weights. Start with your heaviest weight and do 8 reps, then drop to your medium weight and do 10 reps, then drop to your lightest weight and do 15 reps. Perform 3 rounds.
3) Seated (alternating) Floor to Ceiling Raises 3x10
4) Seated Arnold Press --->Drop sets. (same as #2) 3 rounds.
5) Seated Back Flies 6x10