ran short on time today, so no abs or forearms. i'll do them tomorrow.

upright rows:
4 x 12 x 45

db shoulder press:
10 x 25, 8 x 30, 8 x 30, 6 x 35

seated lateral raises:
14 x 8, 12 x 8, 10 x 8, 10 x 8
(held 5lb dbs w/arms outstretched at shoulder level for 15 secs to finish each set)

seated db shrugs:
3 x 12 x 40

lying rear delt flyes:
3 x 12 x 8

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