Presses felt decent – elbow didn’t complain too much.
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
255×1 (push press)
255×1 (push press)
BTN Push Press:
135×5
135×5
Ultra-wide BTN Press:
45×15-30
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:
30×16f-7f-5f
Front DB Raises (to overhead, holding single db with both hands):
70×7f-4f-3f
Cable Curls:
140×18f-6f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 41 minutes