3/12 – Shoulders/Arms

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

Single-arm OH KB Press:
62×10-10
88×5-5
106×8-8

Standing Military Press:
225×5
225×5
225×5

Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20

Seated DB Press:
65×15
65×15
65×15
65×15
65×15

Preacher Curls (close, regular, wide grips):
25×15-15-15
45×12-12-12
45×12-12-12

Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12

Pushdowns:
200-180-160-140-120-100-80-60-40×10-30×30

Band Pull-Aparts:
red ×25-25-25-25

Duration: 41 minutes