Hammer curls 70,80,85,90,100.
Superset
Laterals 15,20,25,30,35
Overhead extensions 70,80,90,100,110
Superset
Front raises 20,25,30,35,40
Shrugs 70,80,85,90,100
Superset
Rear delt 20,25,30,30,30
Reverse grip pushdowns stacked
Superset
Ez bar curls 70,70,70,70,70
8 mile walk