Cable Side Laterals (superset with rear laterals + front laterals):
10×15
10×15
10×15
Cable Rear Laterals:
10×15
10×15
10×15
Cable Front Lateral Raises:
10×15
10×15
10×15
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
50×10
60×10
DB Reverse Front Lateral Raises:
20×10
25×10
25×10
Front Plate Raises (to overhead):
45×17f-7f-5f
Strict Side Laterals:
30×12f-7f-4f
Cable Curls:
100×16f-8f-6f
OH Cable Curls:
50-40-30-20-10×12
Pushdowns:
20×150
Band Pull-Aparts:
×25-25-25-25
Duration: 34 minutes