Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
165×5
190×5
215×7
145×10
145×10
145×10
145×10
145×10
Arnold Presses:
55×10
65×8
75×10
Strict Side Laterals:
20×10
20×10
20×10
Rear Delt Flye Machine:
100×10
130×8
160×7 (PR)
Seated Bicep Curl Machine:
100×10
125×10
150×10
Reverse BB Curls:
45×20
45×20
45×20
BB Curls:
45×20
45×20
45×20
Seated Tricep Extension Machine:
50×10
75×10
100×10
Cable Pushdown:
80×10
80×10
80×10
Single-arm Underhand Pushdown:
23×10
23×10
23×10
JM Press:
45×20
65×20
85×12
45×20
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 75 minutes