Easy presses.
Strict Military Press (close-grip, elbows tucked):
45×20
75×20
95×5
115×5
135×5
155×5
175×5
195×5
215×6 (PR)
155×15
Seated Bicep Curl Machine:
100×12
125×12
125×12
125×12
125×12
100×12
Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12
OH Cable Curls:
30×12
30×12
30×12
30×12
30×20
OH DB Extension:
50×20
50×20
50×20
Rope Pushdown:
50×20
50×20
50×20
Single-arm Underhand Pushdown:
17×20
17×20
17×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
150×10
200×10
200×10
175×10
175×10
Rear Delt Flye Machine:
90×12
90×12
90×12
90×12
90×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes