Shrugs:
225×10
315×10
405×10
495×10
495×10
495×10
585×10
495×10
Lat Pulldown Machine:
110×10
110×10-10-10
110×18
Reverse DB Curls:
20×15
20×15
20×15
Alternating DB Curls:
45×10
55×6
55×4
DB Waiter Curls:
70×12
80×9
90×6 (PR)
Seated Reverse Bicep Curl Machine:
30×15-15-15
Seated Bicep Curl Machine:
65×18-15-13
Incline DB Curls:
30×6
30×6
30×6-20×10
Single-arm DB Preacher Curls:
30×10
40×10
40×10
Duration: 50 minutes