Forearm is getting there. Presses were decent.
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
Standing Press * BTN Standing Press:
45×10-10
65×10-10
85×10-10
105×10-10
135×10-10
Standing Press:
155×5
175×5
185×5
205×5
225×5
Seated Shoulder Press Machine:
80-110-140-170-110×5
Seated Shoulder Press Machine (neutral grip):
40-50-65-80-95×10
Rear Delt Flye Machine:
115-145-175-205×10
Single-arm Rope Pushdowns (y-stack):
10×10-10
10×10-10
10×10-10
10×10-10-10-10
Pushdowns (y stack, pulling handle into body reach rep):
30-40-50-40-30×10
Incline OH EZ Extensions:
25×10-10-10-10-10
Tricep Pushdown Machine:
175-205×10-235×20 (PR)-100×10
Band Pull-Aparts:
×25-25-25-25
Duration: 46 minutes