Halos (holding plate):
25×30
Single-arm KB OH Press:
71×5-5
88×5-5
106×6-6
Ultra-wide BTN Press:
45×25-25
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)
Front BB Raises (to overhead, locked arms):
65×10f-5f-4f
Strict Side Laterals:
30×11f-5f-4f
Cable Curls:
150×16f-6f-4f
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×12
Bench Dips:
×25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 40 minutes