Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 10, 7

Seated Arnold press @ 17.5s - 12, 11, 9

Dumbbell lateral raises @ 17.5s - 10, 9, 9

Hammer strength press @ 70lb - 5 minute burn

Upright row @ 65lb - 12, 11, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 10, 7

Static barbell hold @ 65lb - 5 minute burn