10/3 – Press – 3’s

Presses felt strong, nice PRs with room to spare. Strong workout.

Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×12
110×5
130×5
150×5
170×3
190×3
210×3 (PR)
215×3 (PR)
185×6

Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6 (PR)
160×6
150×6

Seated Bicep Hammer Curl Machine:
75×6
87×6
100×6
112×6 (PR)
100×6
100×6

OH Cable Curls:
20×12
30×12
30×12
30×12
30×20

OH DB Extension:
45×12
55×12
65×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown:
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
200×8
175×8
125×10

Rear Delt Flye Machine:
90×8
100×8
110×8
90×8
90×8

Duration: 40 minutes