12 sets alternate db curls 50,60,70,80,85,90,95,70,70,70,70,70.
Superset
12 sets v bar pushdowns stack,+25,+45,+70,+90,+90,+90,+90,+90,+90,+90,stack.
Can only do light weight for shoulders
12 sets laterals 10lbs x 50,50,45,45,40,40,35,35,30,30,25,20
12 sets front raises 10lbs x 50,45,40,35,30,25,25,20,20,20,15,15
12 sets rear delt 10lbs x 40,40,40,35,35,30,30,30,25,25,25,20
Bodyweight calf raises on toes 125,100,75
Bodyweight calf raises on heels 100,75,75