Single-arm OH KB Press:
62×10-10
88×5-5
106×9-9 (PR)
106×9-9
88×10-10
Ultra-wide BTN Standing Military Press:
45×12
65×12
65×12
65×12
65×20
Seated DB Press:
65×15
65×15
65×15
65×15
65×20
Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Cable Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
BB Curls (close, wide, reverse grips):
35×12-12-12
35×12-12-12
35×15-15-15
Pushdowns (regular -underhand):
50×25-25-40×25-25-30×25-25-20×25-25
BB Forearm Curls:
35×25
35×25
BB Reverse Forearm Curls:
35×25
35×25
Band Pull-Aparts:
red ×25-25-25-25
Duration: 55 minutes