Single-arm Cable Crossover:
30×12
40×12
50×12
60×12
70×12
Upwards Cable Crossover:
40×12-12-12-12-12
Seated Shoulder Press Machine:
50×10
80×10
80×10
Military Press:
45×25-25
Seated Tricep Pushdown Machine:
50×12
50×12 (single arm)
80×12
110×12
140×12
50×12 (single arm)
50×12 (single arm)
CG Pulldowns:
200×6
250×6
150×8-100×10-50×12
Hanging Scapular Retractions:
×12-12-12
Hammer Curls:
50s ×10
50s ×10
50s ×12
Incline DB Curls:
45×6
45×6
45×6-25×6
Bicep Curl Machine:
70×12-12-12
Cable Curls:
50×12
50×12
70×12
90×12
Underhand Pushdowns:
40×25-25
V-bar Pushdowns:
40×25-25
Tricep Kickbacks:
30×12
35×12
45×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes