Fast DE work. Tried heavy wide-grip military presses – not bad.
OH KB Extensions:
20×30
KB Halos:
20×40
KB Squeeze Press:
20×30
Rope Pushdowns:
30×40
CG Bench:
45×20
Reverse CG Bench:
45×20
Bench Press (60%, paused, legs up except for last set):
45×20
135×10
165×5
190×3
190×3
190×3
190×3
190×3
190×3
190×3
190×5
Wide-grip Standing Military Press (pinkies on rings):
45×10
95×10
135×10
185×5
205×5
225×5
245×5 (PR)
Hammer Chins (wider grip):
×18f
×13f
×10f
×6f
×5f
Dips:
×20f-12f-8f
Seated Bicep Curl Machine (hammer grip):
30×15-25-50
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes