7/10.
Strict Military Press (training max: 255):
45×10
45×10
45×10
80×10
100×10
120×8
140×5
160×3
180×3
205×3
230×4
Seated Strict Military Press (no back support, legs relaxed out front):
145×8
145×8
145×8
OH DB Presses:
75×8
75×8
75×8
Strict L-Laterals:
35×12
35×12
35×12
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Delt Flye Machine:
110×10
110×10
110×12
OH Rope Extensions:
50×10
50×10
50×10
Rope Pushdowns:
50×10
50×10
50×10
Seated Tricep Extension Machine:
50×10
50×10
50×10
Wide-grip Pushdowns:
50×10
50×10
50×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 40 minutes