3 sets spider curls ez bar 80x10, 100x8, 110x6 3 sets isolation bicep curl varient on cable... too  detailed, just kills my peak 10, 7, 6 disappointed obviously on second set. 3 sets reverse grip bench 185x10, 205x8, 225x6 3 sets weighted dips (170 lbs bodyweight)+ 2 45lb platesx10, 3 45lb platesx9, 3 45lb platex 6. 3 sets hammercurls 40x10, 45x 8, 50x6 waaay too easy... but wait... 3 sets barbell curls 100x8, 100x 8, 110x6.... spent at this point biceps=dead 3 sets overhead dumbell press 90x10, 100x 8 110x6 first set too easy, last set way hard. 3 sets tricep rope pushdowns, underhand gr...

Warm-up shoulders 50lbs dumbell press x10 3 sets dumbell press 70x10, 75x8, 80x6 3 sets of cable front raises w/ tricep rope. 10,8,6 3 sets of dumbell front raises 40x10, 45x8, 50x6 3 sets of lateral dumbell raises 35x10, 40x8, 45x6 3 sets of lateral "big swing" raises one arm. 40x10, 45x8, 50x6 3 sets of machine lateral raises. 10,8,6 3 sets of reverse machine flies. no more rear delt because of back workout the previous day. shoulders are my least liked day.