9/10. easy presses, no shoulder/elbow issues.
Strict Military Press (training max: 305):
45×20
45×20
75×12
105×10
135×8
165×5
215×3
245×3
275×5 (last rep push press)
Standing Arnold Press (dropset):
65-55-45-35-25×12
Strict Laterals (dropset):
30-25-20-10×25
Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×10
20×2 (per arm, 30s negatives)
Preacher Curls (short rests, long negatives):
65×10-10-10
DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
Reverse DB Forearm Curls:
10×30
10×25
10×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes