Hip-to-Shoulder Halos (holding plate):
25×25-25
L-Side Laterals (superset with laterals):
20×10
30×10
Rear Laterals:
20×10
30×10
Standing DB Press:
20×10
30×10
Front BB Raises:
45×10
45×10
Standing Press:
45×10
65×10
85×10
105×10
135×10
135×10
135×10
185×3
235×3
Rear Delt Flye Machine:
155×10-10-10-10 (middle-high-low-middle)
Seated Shoulder Press Machine (neutral grip) * Seated Shoulder Press Machine:
50×10*10
50×10*10
50×10*10
Seated Bicep Curl Machine:
80×10
80×10
80×10
80×10
80×15
Seated Bicep Curl Machine (hammer grip):
65×10
65×10
65×10
65×10
65×15
Seated Bicep Curl Machine (reverse grip):
40×10
40×10
40×10
40×10
40×15
Single-arm Pushdowns:
10×10-10
10×10-10
10×10-10
10×10-10
10×20-20-20-20
V-bar Pushdowns:
50×10
70×10
90×10
110×10
110×10-50×20
Incline OH EZ Extensions:
25×10
35×10
45×10
55×10
55×15-25×25
DB Skull Crushers:
25-15×10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 61 minutes