Another nice day of pressing.
Strict Military Press (close-grip, elbows tucked):
45×20
45×20
95×12
115×5
135×5
155×5
175×5
195×3
215×1
235×1
255×2 (PR)
275×2
235×2
Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
177×6 (PR)
150×10
DB Hammer Curls:
60×6
70×6
80×6
90×6
100×6
OH Cable Curls:
30×12
40×12
50×12
40×12
30×15
Rope Pushdown:
50×12
60×12
60×12
60×12
60×12
Single-arm Underhand Pushdown (superset with rope pushdowns):
20×12
27×12
27×12
27×12
27×12
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
175×5
214×5
228×5
242×5
262×5 (PR)
228×10
Rear Delt Flye Machine:
90×6
110×6
130×6
150×6
160×7 (PR)
110×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes