Traps and shoulders. Two warm up sets. Then sets of 95-115-135 at 15-15-13 reps. First two sets to failure and the last was failure on 12 and forced rep at 13. Very short rests of 30 seconds and half of the reps on first two working sets were behind the head presses. Then moves to delts raises with 20 lb dumbbells and burned out with 10 pounders. Focus was intense short workout for pump and burn and I got that. Workouts early in the day arent my thing. Work out was short but no excuses. I am back to my routine and I'll be hitting them more than once a week and so workouts may be shorter. Next time will be more volume tho.