Standing Military Press:
45×10
65×10
95×10
135×10
185×5
225×5
245×1 (push press)
245×1 (push press)
BTN Push Press:
135×5
135×5
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
25×10
30×10
Rear Laterals:
20×10
25×10
30×10
DB Reverse Front Lateral Raises:
20×10
25×10
30×10 (PR)
Strict Side Laterals:
30×14f-7f-5f
Front Plate Raises (to overhead):
70×10f-5f-4f
Cable Curls:
120×21f-8f-6f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 38 minutes