Last-minute ‘because I feel like it’ heavy push-presses with a side of deload.
Push Press:
45×20
45×20
75×12
105×10
135×8
165×5
195×3
235×1
265×1
295×2
265×3
265×3
Standing DB Press:
40×10-10-10-10-10
Strict Laterals:
15×15-15-15
Rear Laterals:
15×15-15-15
Seated Shoulder Press Machine:
40×10-10-10
Rear Delt Flye Machine:
60×10-10-10-10-10
Single arm DB Curls (holding opposite arm in concentric position):
15×15-15-15-15-15
DB Hammer Curls:
25×15-15-15-15-15
Seated Bicep Curl Machine (dropset):
80-65-50-40-30×15
DB Forearm Curls:
15×15
15×15
15×15
Reverse DB Forearm Curls:
15×15
15×15
15×15
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 60 minutes