Seated Shoulder Press Machine:
30-40-50-65-80-95×10-110×8-125×6-140×5
Seated Shoulder Press Machine (neutral grip):
35×10-10-10-10-10-10
L-Side Laterals (superset with laterals):
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Front BB Raises:
45×10
45×10
45×10
Rear Delt Flye Machine:
30-40-50-80-110-140-170-200-205×10
Tricep Pushdown Machine:
80-110-140-170-200-230×10
Rope Pushdowns (y stack):
30-40×25
Rope Extensions (y stack):
30×25-25
V-bar Pushdowns (y stack):
30-40-50×25
Pushdowns (y stack):
30-40-50×25
Underhand Pushdowns (y stack):
20-30-40×25
Band Pull-Aparts:
×25-25-25-25
Duration: 30 minutes