Shoulders, traps and forearms

Seated barbell press @ 45lb - 12, 11, 9

Seated Arnold press @ 17.5s - 11, 10, 9

Dumbbell lateral raises @ 15s - 15, 15, 13

Shoulder press  (machine) @ 40lb - 5 minute burn

High pull @ 65lb - 13, 12, 9

Barbell shrug @ 65lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 9

Static barbell hold @ 65lb - 5 minute burn

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Abs