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
Standing Military Press:
135×10
185×5
235×5
235×5
235×5
Ultra-wide BTN Standing Military Press:
70×12-12-20
Single-arm OH KB Press:
62×5-5
88×5-5
106×6-6
Seated DB Press:
60×10
80×8
90×8
60-40×15
BB Curls (close, regular, wide grips):
35×25-25-25-25
Pushdowns:
100-90-80-70-60-50-40-30-20-10×30
Wide-grip Reverse Pushdowns:
50-40-30-20-10-50×12
Band Pull-Aparts:
×25-25-25-25
Duration: 44 minutes