15 sets of cable upright rows-these things are insane, I never did upright rows until about 6 months ago but got some pain so I switched to two handle cable upright rows and I twist my hands to be comfortable and the pump is insane,shoulders, traps,bis and forearms just blow up.
10 sets face pulls
10 sets 1 arm reverse grip pushdowns using other arm to get extra reps every set
10 sets cable wrist curls
10 sets rotary calf raises
Insane shoulder,trap,arm and calf pump form days of filling up on carbs.