Decent workout. Easy presses.
Klokov Press:
45×20
65×20
85×10
105×10
125×10
Push Press:
135×12
190×3
215×3
245×5
135×10 (btn)
135×10
Seated Bicep Curl Machine:
100×10
125×10
125×10
125×10
137×10
OH Cable Curls:
20×20
30×20
30×20
20×20
20×20
20×20
20×20
OH Rope Extension:
40×12
50×12
60×12
70×12
70×12
Underhand-grip Flat DB Bench:
70×12
70×12
70×12
Rope Tricep Extension:
20×12
20×12
20×12
Rear Delt Flye Machine (slow negatives):
70×8
90×8
110×8
120×10
90×8
Band Pull-Aparts:
red x50
red x50
red x50
Duration: 60 minutes