Arnold press: 50s x 12, 12
Behind-the-neck press: 80 x 8, 6+3 after rest-pausing
Lateral raises: 15s x 10, 10
Band pull-aparts x 12, 20
48-second chin-up
Carter curls
35s x 9, 8, 8
That chin-up always wrecks my biceps; the 35 dumbbells were the right call instead of the 50s. I always keep my SBD elbow sleeves on to make curls a little harder.
I learned about both the 1-minute chin-up and those curls on T-Nation. I'm naming them after Paul Carter, whose the first known inspiration for them as far as I can tell. The difference comes from retracting back the scapulae, like a powerlifting bench press, and continuing to curl up into the shoulders, an often-neglected function of the biceps. Doing these against bands would be brutal.
https://youtu.be/T_1eOJr04FE
