10/16 – Shoulders/Arms

Good session.

@ gym
Strict Single-arm OH KB Press:
62×10
62×10
88×5
88×5
106×4 (PR)
106×4 (PR)
88×5
88×5
62×10
62×10

Standing Military Press:
185×5
185×5
185×10

Ultra-wide BTN Standing Military Press:
45×12
45×12
45×12
45×12
45×20

Straight-arm Side Laterals (superset with rear laterals):
20×10
20×10
20×10

Rear Laterals:
40×10
40×10
40×10

Iron Cross Laterals:
20×10
20×10
20×10

EZ Curls (close, regular, wide grips):
45×12-12-12
45×12-12-12
45×15-15-15

Seated Tricep Pushdown Machine (superset with pushdowns):
235×10
235×10
235×10
235×10
235×12

Wide-grip Pushdowns:
100×15-90×15-80×15-70×15-60×15-50×20

DB Forearm Curl:
15×50
30×25

Reverse DB Forearm Curls:
15×25
30×10-10×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 50 minutes