Feeling beat-up so deloading this week. 3 sets of every exercise, sets of 12-15.
Seated Shoulder Press Machine (neutral-grip)
DB Side Laterals
DB Rear Laterals
Rear Delt Flye Machine
Seated Bicep Curl Machine
Seated Bicep Hammer Curl Machine
OH Cable Curls
DB Curls
DB Hammer Curls
OH DB Extension
Rope Pushdown
Single-arm Underhand Pushdown
BTB Pushdowns
DB Extensions
Band Pull-Aparts
Duration: 30 minutes