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Seated Arnold press - 22.5lb x 12, 9, 8
Dumbbell lateral raises - 15lb x 13; 17.5 x 12, 9
Push press @ 55lb - 5 minute burn
Vertical row - 70lb x 11, 10, 10
Barbell shrug @ 95lb - 5 minute burn
Barbell wrist curls - 50lb x 15, 10, 10
Static barbell hold @ 115lb - 5 minute burn
My forearms felt like Popeye's, and I had no grip strength left. Thankfully, I didn't need to use my bike's brakes too much on the way home, because I'm not sure I would have been able to pull the levers in all the way.
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