Back to the heavy stuff. Feeling good.
Strict Military Press (close-grip, elbows tucked):
45×20
65×20
85×5
105×5
125×5
145×5
165×5
185×5
205×5 (PR)
135×12
Seated Bicep Curl Machine
100×12
125×12
150×12
125×12
125×12
100×12
100×15
Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12
OH Cable Curls:
20×12
30×12
40×12
30×12
30×12
OH DB Extension:
40×20
40×20
40×20
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
100×10
150×10
200×10
175×10
175×10
Rear Delt Flye Machine:
80×12
80×12
90×12
90×12
90×12
Duration: 40 minutes