9/10.
Seated Shoulder Press Machine (neutral grip):
50×12
75×12
100×12
125×10
150×8
175×6
200×4
Seated Shoulder Press Machine:
50×12
75×12
100×12
Strict L-Laterals:
35×12
35×12
35×12
Strict Laterals (elbows locked):
15×12
15×12
15×12
Rear Lateral Machine:
50×12
50×12
50×12
50×12
50×12
Seated Bicep Curl Machine:
50×12
50×12
50×12
50×12
50×12
Seated Bicep Curl Machine (hammer grip):
30×12
30×12
30×12
30×12
30×12
Standing OH Bicep Cable Curl:
20×12
20×12
20×12
20×12
20×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
purple ×25
Duration: 30 minutes