German Volume Training - Arms/Shoulders...

A-1 Rope Hammer Curls - 10x10 - 80lbs

A-2 LeverEdge Close Bench- 10x10 - 200lbs

A-1 One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/50/60

LeverEdge Shoulder Press - 3x8 - 180lbs

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 9x10- 20lbs

A-2 LeverEdge Close Bench- 9x10 - 200lbs

One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/50/60

Cash Out: LeverEdge Shoulder Press - 3x8-8-7 @ 90/180/270 then 15 reps @ 180lbs - 7 reps at 270 felt solid

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 8x10 - 20lbs

A-2 LeverEdge Close Bench- 8x10 - 200lbs

B-1 Cable Lateral Raises - 3x8 @ 40/50/50

One-arm Cable Shrug - 3x8 @ 200lbs

B-2 Cable Bent-Over Laterals 3x8 @ 40/40/50

Cash Out: 

Super slow Chin Up - 57 seconds (27 seconds up/30 seconds down)

Quasi-Isometric Training
This is what it's called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.

So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation 

German Volume Training - Arms/Shoulders...

A-1 Weighted Chin Ups - 7x10 - 20lbs

A-2 LeverEdge Close Bench- 7x10 - 200lbs

B-1 Cable Lateral Raises - 3x8 @ 40/50/50

B-2 Cable Bent-Over Laterals 3x8 @ 40/40/5

Overhead Plate Raise - 3x10 @ 45lbs

German Volume Training - Arms/Shoulders...

A-1 Chin Ups - 6x10 - 20lbs*

A-2 LeverEdge Close Bench- 6x10 - 200lbs*

B-1 Cable Lateral Raises - 3x8 @ 40

B-2 Cable Bent-Over Laterals 3x8 @ 40

Overhead Plate Raise - 3x10 @ 45lbs

* add one set each week until 10x10

Two hours later - Chin Ups - 4x10 - 20lbs @ Pennant Crossfit while waiting for Jaiden

German Volume Training - Arms/Shoulders...

A-1 Close Grip BP - 6x10@135/3x10@155
A-2 Chin Ups - 6x10@10lbs/3x10@15lbs
DB Shrugs - 3x8 @ 115lb
B-1 Cable Lateral Raises - 3x8 @ 20/25
B-2 Seal Rows - 3x8 @ 40lbs

Cash Out:
OH Plate Raise - 3x10 @ 25lbs
EZ Bar Curls - 2x25 @ 35lbs (Wide/Close)

German Volume Training - Arms/Shoulders...

A-1 Dips - 8x10 @ 35lbs

A-2 Curls - 8x10 @ 90lbs

DB  Shrugs - 3x8 @ 115lb

B-1 Cable Lateral Raises - 3x8 @ 20/25/30

B-2 Seal Rows - 35lbs 

Finished with two sets of three of one-arm assisted chin ups. 

German Volume Training - Arms/Shoulders...

A-1 Peg Board 10 Ascents

A-2 LeverEdge Close Bench- 10x10 - 200lbs

LeverEdge Shrugs - 3x8 @ 450lbs

B-1 Cable Lateral Raises - 2x8 @ 50lbs

B-2 Cable Bent-Over Laterals 2x8 @ 50lbs

Cash Out: 51 second super slow chin up. 22 seconds up 29 seconds down. 

German Volume Training - Arms & Shoulders...

Seated Barbell Curls - 10x10 @ 65lbs

Weighted Ring Dips - 10x10 @ 31lbs

Seal Rows - 6x8 @ 35lbs 

German Volume Training - Arms/Shoulders...

A-1 EZ Bar Curls 10x10 - 80lbs
A-2 Dips- 10x10 - 20lbs
B-1 Cable Lateral Raises - 3x8 @ 40lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 40lbs

Cash Out: DB Shrugs - 3x10 @ 80lbs

German Volume Training - Arms/Shoulders...

A-1 Kettlebell Hammer Curls - 10x10 - 44lbs
A-2 Dips- 10x10 - 15lbs
B-1 Cable Lateral Raises - 3x8 @ 30
B-2 Bent-over Cable Lateral Raises - 3x8 @ 30

Cash Out: Seal Row - 3x8 @ 45lbs

German Volume Training - Arms/Shoulders...

A-1 C2B Chin Ups- 10x10
A-2 Ring Dips- 10x10
B-1 Cable Lateral Raises - 3x8 @ 30lbs
B-2 Bent-over Cable Lateral Raises - 3x8 @ 25lbs

Cash Out: Face Pull - 8 x 50-70-90

German Volume Training - Arms/Shoulders...

A-1 Cable Curls- 10x10 @ 17.5lbs
A-2 Tri Extensions- 10x10 @ 35lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over cable laterals - 4x8 @ 17.5lbs

Hanging Body Weight Rows - 3x5

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 145lbs

A-2 Dead Stop Hammer Curls - 10x10 @ 30lbs

B-1 Lateral raises - 3x8 @ 30lbs

B-2 Bent-over laterals - 3x8 @ 30lbs

* 45lb Plate Carry in between each round.

Cash Out: Barbell Upright Row - 5x5 @ 95lbs/3x10 @ 65lbs

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 140lbs
A-2 Curls - 10x10 @ 90lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs

* 45lb Plate Carry in between each round.

Cash Out: Overhead Plate Raise - 5x10 @ 45lbs

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 135lbs

A-2 Curls - 10x10 @ 85lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out:  KB Upright Row - 3x10 @ 32kgs (70lbs)

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 30lbs

A-2 Curls - 10x10 @ 80lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 25lbs
A-2 Curls - 10x10 @ 75lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Uprofht Row - 3x10 @ 14kgs (30.8lbs)

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 20lbs
A-2 Chin Ups - 10x10 @ 17.5bs
B-1 lateral raises - 3x10 @ 35lbs*
B-2 bent-over laterals - 3x10 @ 35lbs*
* 45lb Plate Carry in between each round.
Cash Out:
Overhead Plate Raise - 3x15 @ 25lbs
DB Upright Row - 3x15 @ 20lbs

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 17.5lbs

A-2 Chin Ups - 10x10 @ 15bs

B-1 lateral raises - 2x8 @ 40lbs*

B-2 bent-over laterals - 2x8 @ 40lbs*