Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn