8/10.
Strict Military Press:
45×10
45×10
45×10
70×10
90×10
110×10
130×8
150×5
170×4
195×3
220×6
145×8
145×8
145×8
145×8
OH DB Presses:
70×10
70×10
70×10
Strict L-Laterals:
35×12
35×12
35×12
Strict Laterals (elbows locked):
20×12
20×12
20×12
Rear Delt Flye Machine:
110×10
130×10
140×10
OH Rope Extensions:
60×10
70×10
80×10
Single-arm Cable Extensions:
30×10
40×10
50×10
V-bar Pushdowns:
70×10
80×10
80×10
Wide-grip Pushdowns:
75×12
87×12
87×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 45 minutes