Shoulders, traps and forearms

Seated dumbbell press @ 27s - 12, 8, 6

Seated Arnold press @ 20s - 11, 10, 9

Dumbbell lateral raises @ 17.5s - 13, 10, 9

Shoulder barbell press @ 45lb - 5 minute burn

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 80lb - 5 minute burn

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

Static barbell hold @ 85lb - 5 minute burn