4/18 – Arms/Shoulders

Good upper workout. Overheads feeling super easy right now.

Push Press:
45×12
95×10
135×10
185×5
225×5
235×5
135×12
135×12

Klokov Press:
45×20
45×20
45×20
65×20
85×20

Seated Bicep Curl Machine:
100×10
125×10
150×10
164×10 (PR)
150×10
125×12

EZ Curls:
95×6
95×6
95×6
95×6
95×6

OH Cable Curls:
23×20
23×20
23×20
23×20
23×20

OH Rope Extension:
40×20
40×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20

Cable Crossovers:
20×12
30×12
40×12
40×12
40×12

Rear Delt Flye Machine:
100×8
120×8
120×8
100×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 75 minutes