11/11 – Press – 3’s

9/10. easy presses, no shoulder/elbow issues.

Strict Military Press (training max: 300):
45×20
45×20
75×12
105×10
135×8
165×5
210×3
240×3
240×3
270×5

Seated DB Press (dropset):
65-55-45-35-25×12

Strict Laterals (dropset):
30-25-20-10×25

Rear Delt Flye Machine (dropset):
90-80-70-60-50-40-30-20×15
20×2 (per arm, 60s negatives)

Preacher Curls (short rests, long negatives):
65×10-10-10

DB Hammer Curls (holding dbs together in front, dropset):
35s-25s-15s-10s×15

OH Cable Curls (dropset):
27-23-20-17-13×15

DB Forearm Curls (no concentric, slow negatives):
25×10
25×10
25×10
25×10

Reverse DB Forearm Curls:
25×10
25×10
25×10

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 55 minutes