Strong presses. Skipped curls to rest forearms.
Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×3
190×3
215×3
235×4 (PR)
255×2 (first rep strict, second push press)
275×1 (push press)
275×3 (push press)
150×10
150×10
150×10
150×10
150×15
Arnold Presses:
65×6
75×6
85×8
Strict Side Laterals:
20×10
20×10
20×10
Strict Front Laterals:
20×10
20×10
20×10
Rear Delt Flye Machine:
100×6
130×6
170×6 (PR)
OH Rope Extension:
80×10
80×10
Cable Pushdown:
80×10
80×10
Single-arm Rope Pushdown:
40×10
40×10
JM Press:
85×6
105×6
125×6
85×8
45×20
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 50 minutes