Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×3
185×3
210×3
230×4
250×5 (push press)
185×8
145×10
145×10
145×10
145×10
145×10
Arnold Presses:
60×6
70×6
80×8
Strict Side Laterals:
20×10
20×10
20×10
20×10
Rear Delt Flye Machine:
100×10
130×8
160×6 (PR)
Seated Bicep Curl Machine:
125×8
150×6
171×6
Reverse BB Curls:
45×20
45×20
45×20
Overhead Cable Curls:
30×10
30×10
30×10
OH Rope Extension:
80×10
80×10
Cable Pushdown:
80×10
80×10
Single-arm Underhand Pushdown:
30×10
40×10
OH BB Extension:
45×20
45×20
45×20
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 50 minutes