LogFAQs > #938660248

I am toasted after that one

In case anyone wants to play along

Set 1
DB OH press x 10
Hammer curls x 10
Upright rows x10
DB skull crushers x 10

3 times

Set 2
Front shoulder raises x 10
Wide curls x 10
Lateral raises x 10
Tricep extensions x 10

3 times

Burnout
Swimmers x 10
Regular Curls x 10
Tricep pushups x 10

Then abs for whatever you want

Key point is to have about 10 seconds in between each exercise and about 15 seconds of rest between each set. Kicks your ass if you keep the speed up