DB Side Laterals (superset with rear laterals):
20×12
30×12
40×12
DB Rear Laterals:
20×12
30×12
40×12
DB Front Lateral Raises:
20×12
30×12
40×12
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
105×12-65×20
Standing Military Press:
135×10
185×5
235×5
255×1 (push)
275×1 (push)
235×5
Single-arm OH KB Press:
62×5-5
88×5-5
106×5-5
DB Press:
70×10-10-10-40×15-25×20
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: 45 minutes