Halos (holding plate):
25×20-20-20
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×3
255×2 (push press)
255×2 (push press)
BTN Push Press:
185×5
185×5
Ultra-wide BTN Press:
45×15-30
Reverse Side Laterals (superset with rear laterals + front laterals):
20×10
20×10
20×10
DB Reverse Front Lateral Raises:
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Strict Side Laterals:
35×11f-6f-4f
Front Plate Raises (to overhead):
45×17f-6f-5f
Cable Curls:
160×15f-5f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Band Pull-Aparts:
×25-25-25-25
Duration: 38 minutes