6/13 – Arms/Shoulders

Good session – forearm feeling pretty decent. Shoulders feeling strong. All presses were cake. Push presses with very little ‘push’ from the legs.

Klokov Press:
45×20
65×10
85×10
95×10
95×10

Push Press:
135×12
185×3
215×3
240×5
135×12
135×12
135×12 (btn press)

Seated Bicep Curl Machine:
100×10
125×10
125×10
125×10
125×10

OH Cable Curls:
20×10
30×10
30×10
30×10
30×20
20×20
20×20

OH Rope Extension:
40×12
50×12
50×12
50×12
50×20

Underhand-grip Flat DB Bench:
60×12
60×12
60×12
60×12
60×20

Rope Tricep Extension:
20×12
20×12
20×12
20×12
20×12

Rear Delt DB Laterals (slow negatives):
70×8
90×8
110×8
120×8
90×8

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes