Nice, quick arm/shoulder workout.
Seated Bicep Curl Machine:
50x20x1
50x20x1
50x20x1
50x20x1
50x20x1
Seated Single-arm Bicep Curl:
50x12x1
50x12x1
50x12x1
OH Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1
OH BB Extension:
45x12x1
65x12x1
85x12x1
105x12x1
125x12x1
145x12x1
Seated Tricep Extension Machine:
37x20x1
37x20x1
37x20x1
OH Rope Extension:
40x12x1
40x12x1
40x12x1
40x12x1
40x12x1
Cable Pushdown:
40x20x1
40x20x1
40x20x1
Side Laterals:
20x12x1
20x12x1
30x12x1
30x12x1
40x12x1
40x12x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
100x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes