9/10. Only two sessions this week so combining upper and lower workouts, mixing some ME and light work together.
Strict Military Press:
45×10
75×10
95×10
115×5
135×5
155×5
175×3
195×1
215×1
215×1
235×1
255×1 (PR)
Push Press:
275×2
Seated Strict Military Press (no back support, legs relaxed out front):
175×3
185×3
200×3 (PR)
215×1 (PR)
Strict L-Laterals:
25×12
25×12
25×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Delt Flye Machine:
70×12
70×12
70×12
BB Curls:
65×12
85×12
85×12
85×12
Seated Bicep Curl Machine:
87×12
87×12
87×12
87×12
Incline Bench Press :
185×5
205×3
225×3
245×3
265×3
285×3
Flat DB Squeeze Press:
100×4
100×4
100×6
Seated Pec Flye:
100×12
100×12
100×12
100×12
V-bar Pushdowns:
50×12
50×12
50×12
OH Rope Extensions:
30×12
30×12
30×12
Bench Dips:
×20
×20
×20
×20
Band Pull-Aparts:
purple ×25
purple ×25
red ×25
red ×25
Duration: 75 minutes