Halos (holding plate):
25×20-20-20
Standing Military Press:
45×10
65×10
95×10
135×10
185×5
235×5
235×5
135×10
Ultra-wide BTN Press:
45×15-15-15
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:
20×10-10-10
Front BB Raises (to overhead):
45×10-10-10
Cable Curls:
100-90-80-70-60-50-40-30-20-10×10
OH Cable Curls (Y stack):
30-27-23-20-17-13-10-7×10
Band Pull-Aparts:
×25-25-25-25
Duration: 44 minutes