Shoulders and biceps

Seated dumbbell press
30s x 13, 9, 9

One arm dumbbell front raise
25lb x 10, 10, 10

Seated lateral raises
Drop sets - 20s/15s/10s: 8/8/12, 6/8/11, 6/6/10

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Pinwheel curls
40s x 10, 10, 10

Dumbbell curls
30s x 10, 10, 10

Incline dumbbell curls
20s x 12, 12, 12