Good combined workout.
KB Squeeze Presses (holding kb like a ball and pressing):
53×10-10
70×10-10
88×10-10
105×10-10-10-10-10-10-10-10
70×10-20-53×20-30
Floor Presses (superset with cg):
185×10
185×10
185×10
CG Floor Presses:
185×10
185×10
185×10
Single-arm OH KB Press:
53×10
53×10
70×10
70×10
88×5
88×5
70×10
70×10
53×10
53×10
Standing Military Press:
135×10
135×10
135×10
BTN Wide-grip OH Press:
45×10
45×10
45×10
Cable Crossovers:
100×15-40×15
100×15-40×15
100×15-40×15
Side Laterals (superset with rear laterals):
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Front BB Raises:
45×10
45×10
45×10
EZ Curls:
45×15
45×15
45×15
45×15
45×15
Reverse EZ Curls:
45×15
45×15
45×15
45×15
45×15
BB Forearm Curls:
45×15
45×15
45×15
Reverse BB Forearm Curls:
45×10
45×10
45×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 50 minutes