Good presses today. Did a set of push presses just to see how they felt (not bad).
Strict Military Press (close-grip, elbows tucked):
45×20
80×12
100×8
120×5
140×5
160×5
180×3
200×3
220×4 (PR)
245×3 (push press)
185×8
Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6
160×6
150×6
DB Hammer Curls:
50×6
60×6
70×6
60×8
60×8
OH Cable Curls:
30×10
40×10
40×10
40×10
40×10
OH DB Extension:
50×12
60×12
70×12
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
207×8
175×8
150×8
Rear Delt Flye Machine:
90×8
100×8
110×8
120×8
130×8
Duration: 40 minutes