10/23 – Shoulders/Arms

Quick and easy deload at home.

Strict Single-arm OH KB Press:
53×10
53×10
53×10
53×10
53×10
53×10

Standing Military Press (dowel):
purple ×30

Ultra-wide BTN Standing Military Press (dowel):
purple ×30

Straight-arm Side Laterals (superset with rear laterals):
reds ×30

Rear Laterals:
reds ×30

Front Laterals (dowel):
reds ×30

Curls (dowel – close, reverse, wide grips):
reds ×25-25-25

Pushdowns (dowel – wide, underhand, close, oh extension):
purple ×25-red ×25-purple ×25-red ×25

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 15 minutes