5-Jun
A. Seated behind the neck shoulder press @4111, 6-8x3; rest 2 min
45x8, 75x8, 80x8
85x8 - http://www.youtube.com/watch?v=hOPvZTilYQo
90x8 - http://www.youtube.com/watch?v=pCnX7q3P-_E

B1. Bent over single arm DB rows @51x1, 4-6x3; rest 1 min
25x6, 45x6, 60x6, 65x6, 65x6
L - http://www.youtube.com/watch?v=AyGyz4JydQ8
R - http://www.youtube.com/watch?v=haSSkc_iYmU

B2. Laying DB tricep extensions @6020, 6-8x3; rest 1 min
20x8, 25x8, 25x8, 35x7
35x7 - http://www.youtube.com/watch?v=hdTM6NMiCYY

C. Powell raises @40x0, 8-10x3; rest 1 min bw arms
15x10, 25x7, 20x10