11/21 – Press – 3’s

Presses were pretty solid. Continuing to hit PRs on the close grip strict overheads.

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×8
125×5
145×5
165×5
185×3
205×3
225×4 (PR)
250×3 (push press)

Seated Bicep Curl Machine:
100×6
125×6
150×6
160×6
170×6
160×6
150×6

Seated Hammer Curl Machine:
50×8
75×8
100×8
112×6
100×6

OH Cable Curls:
30×10
40×10
40×10
40×10
30×10

OH DB Extension:
70×12
70×12
70×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
150×8
207×8
214×8
200×8
175×8

Rear Delt Flye Machine:
90×8
110×8
130×8
150×8 (PR)
110×8

Duration: 40 minutes