DB Side Laterals (superset with rear laterals):
20×12
20×12
20×12
DB Rear Laterals:
20×12
20×12
20×12
DB Front Lateral Raises:
20×12
20×12
20×12
Standing Military Press:
135×10
185×5
235×5
235×5
255×3 (push press)
Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
Seated DB Press:
70×15-15-15
EZ Curls (close, wide, reverse grips):
25×12-12-12
25×12-12-12
25×12-12-12
Pushdowns:
50×50
50×50
50×50
Reverse Pushdowns:
50×50
50×50
50×50
Band Pull-Aparts:
×25-25-25-25
Duration: 50 minutes