2/4 – Press – 5’s

8/10. Fine presses. No shoulder or elbow discomfort.

Strict Military Press (training max: 315):
45×20
45×20
75×12
105×10
135×8
165×5
205×5
235×5
265×5 (could have been a bit stricter)

Strict Laterals (superset with db rear laterals):
30×12
30×12
30×12

DB Rear Laterals:
30×12
30×12
30×12

Single arm DB Curls (holding opposite arm in concentric position):
20×10-10-10-10

Single arm DB Hammer Curls (holding opposite arm in concentric position):
20×10-10-10-10

DB Forearm Curls (no concentric, long negatives):
45×5

DB Forearm Curls:
25×15
25×15
25×15

Reverse DB Forearm Curls:
15×20
10×20
10×20

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes