12/18 – Shoulders/Arms

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