Strict Military Press:
45×20
45×20
45×20
65×10
85×10
105×10
125×8
145×5
175×3
200×3
225×6 (PR)
150×10
150×10
150×10
150×10
150×10
Arnold Presses:
60×10
70×8
80×8
Strict Side Laterals:
20×10
20×10
20×10
Rear Delt Flye Machine:
100×10
130×8
160×8 (PR)
Seated Bicep Curl Machine:
100×10
125×8
164×8
Reverse BB Curls:
45×20
45×20
BB Curls:
45×20
45×20
OH Rope Extension:
50×10
50×10
50×10
Cable Pushdown:
80×10
80×10
80×10
Single-arm Underhand Pushdown:
23×10
30×10
37×10
JM Press:
45×10
65×10
85×10
45×15
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 65 minutes