Cable 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
Ultra-wide BTN Standing Military Press:
65×12-12-12-12-20
Strict Military Press:
135×10
185×5
235×5
255×5
275×2
Seated DB Press:
55×15
75×12
95×10
45×15
45×15
EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
25×12-12-12
Pushdowns:
100-90-80-70-60-50-40-30-20-10×12
Seated Tricep Pushdown Machine:
145-130-115-100-85-70-55-45-35-25×12
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes