12/19 – Press – 3’s

Really nice pressing today.

Strict Military Press (close-grip, elbows tucked):
45×12
70×12
90×12
110×8
130×5
150×5
170×5
190×3
210×3
230×5 (PR)
210×5

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
160×6
150×6

Seated Hammer Curl Machine:
75×8
100×8
112×6
100×6
100×6

OH Cable Curls:
30×10
30×10
30×10
30×10
30×12

OH DB Extension:
75×12
75×12
75×12

Rope Pushdown:
50×20
50×20
50×20

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):
150×8
200×8
214×8
214×8
200×8

Rear Delt Flye Machine:
100×8
120×8
140×8
110×8
90×8

Duration: 50 minutes