Modified workout to accommodate hamstring.
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Seated Strict Single-arm OH KB Press:
53×20-20
53×20-20
53×20-20
53×20-20
53×20-20
Seated KB Halos:
53×10-10
53×10-10
53×10-10
KB JM Press:
53×15-15-15
Ultra-wide BTN Standing Military Press (dowel):
purple ×15-15-15
Side Laterals (superset with rear laterals):
red ×15
red ×15
red ×15
Rear Laterals:
red ×15
red ×15
red ×15
Front Lateral Raises (dowel):
red ×15
red ×15
red ×15
Band Curls (dowel, close, wide grips, reverse):
green ×12-12-12
green ×12-12-12
green ×15-15-15
V-bar Pushdowns:
blue+red ×12-blue ×12-15
Reverse Pushdowns:
purple ×12-12-15
Wide-grip Pushdowns:
red ×20-20-40
Band Forearm Curl (dowel):
green ×50
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 40 minutes