12 sets seated alternate db curls 50s-30,60s-20,70s-15,80s-12,85s-10,90s-7,95s-5,100s-3,3,2,2,2. I have to say my form is almost perfect in these. Bi strength is getting crazy. Back against pad, seated, almost full supination. No swing.
12 set db shrugs 95s-30,30,30,25,25,25,25,20,20,20,20,15.