Great workout.
Single-arm OH KB Press (super strict):
53×10
53×10
72×10
72×10
88×9
88×9
72×10
72×10
53×12
53×12
Standing Military Press (wooden dowel anchored to band):
blue ×6
blue ×6
blue ×6
blue ×6
blue ×10
Ultra-wide BTN Standing Military Press (wooden dowel anchored to band):
purple ×12
purple ×12
purple ×12
purple ×12
purple ×20
Band Laterals (superset with rear laterals):
red ×10
red ×10
red ×10
red ×10
Band Rear Laterals:
red ×10
red ×10
red ×10
red ×10
Band Front Lateral Raises (dowel):
reds ×12
reds ×12
reds ×12
Bicep Curls (dowel, close, regular, wide grips):
purple ×12-12-12
purple ×12-12-12
purple ×15-15-15
Reverse Pushdowns (superset with pushdowns):
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15
Pushdowns:
red ×20
red ×20
purple ×12
purple ×12
purple ×12-red ×15
Band Forearm Curl (wooden dowel anchored to doubled band):
red ×50
Reverse Band Forearm Curls (wooden dowel, standing on band, holding arms straight out):
red ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 44 minutes