Overheads feeling strong.
Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×5
110×5
130×5
150×5
170×5
190×5
210×6 (PR)
155×12
Seated Bicep Curl Machine:
100×12
125×12
150×12
125×12
125×12
100×12
100×15
Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12
OH Cable Curls:
20×12
30×12
30×12
30×12
30×15
OH DB Extension:
45×20
45×20
45×20
Rope Pushdown:
40×20
40×20
40×20
Single-arm Underhand Pushdown:
13×20
13×20
13×20
BTB Pushdown:
80×15
80×15
80×15
80×15
80×15
Seated Shoulder Press Machine (neutral-grip):
100×10
150×10
200×10
175×10
175×10
Rear Delt Flye Machine:
90×12
90×12
90×12
70×12
70×12
Duration: 40 minutes