Strong. Had to clean the military presses today, but all were easy.
Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
80×5
100×5
120×5
140×5
160×5
180×5
200×5 (PR)
170×8
Seated Bicep Curl Machine
100×12
125×12
150×12
125×12
100×12
125×12
100×20
Seated Bicep Hammer Curl Machine:
75×12
75×12
87×12
87×12
87×12
75×15
OH Cable Curls:
20×12
30×12
30×12
30×12
30×12
OH DB Extension:
90×12
90×12
90×12
90×12
90×12
Rope Pushdown:
80×12
80×12
80×12
Single-arm Underhand Pushdown:
20×12
20×12
20×12
Seated Shoulder Press Machine (neutral-grip):
100×10
125×10
150×10
175×10
200×10
Rear Delt Flye Machine:
80×12
80×12
80×12
80×12
80×12
Duration: 40 minutes