4/16 – 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

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