Great overheads, but forearms/elbows are still achy and holding things back a bit so I cruised through arm work.
Strict Military Press (close-grip, elbows tucked):
45×12
45×12
75×12
95×12
115×10
135×8
155×5
175×5
195×3
215×3
235×4 (PR)
225×3
185×8
Seated Bicep Curl Machine:
75×8
75×8
75×8
Seated Hammer Curl Machine:
75×8
75×8
75×8
OH Cable Curls:
23×12
23×12
23×12
OH DB Extension:
80×12
80×12
80×12
Rope Pushdown:
50×12
50×12
50×12
Single-arm Underhand Pushdown (superset with pushdowns):
23×12
23×12
23×12
BTB Pushdown:
100×12
120×12
140×12
160×12
160×12
Seated Shoulder Press Machine (neutral-grip):
150×8
200×8
214×8
Rear Delt Flye Machine:
100×8
120×8
140×8
Duration: 50 minutes