Taking a much needed deload week.
Seated Overhead Press Machine (alternating neutral and regular grip):
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
50×12
Strict L-Laterals:
15×12
15×12
15×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12
BB Curls:
45×12
45×12
45×12
45×12
Seated Curl Machine:
50×12
50×12
50×12
50×12
Plate Hammer Curls:
25×12
25×12
25×12
25×12
OH Cable Curls:
20×12
30×12
30×12
30×12
Band Pull-Aparts:
red ×50
red ×50
red ×25
red ×25
Abs:
×25×6
Duration: 30 minutes