OH DB Press:
40×12-12-12
Ultra-wide BTN Standing Military Press:
45×12-12-12
Side Laterals (superset with rear laterals):
15×12
15×12
15×12
Rear Laterals:
15×12
15×12
15×12
Front Lateral Plate Raises:
25×12
25×12
25×12
EZ Curls (close, regular, wide grips):
25×12-12-12
25×12-12-12
25×12-12-12
V-bar Pushdowns:
40×15-15-15
Wide-grip Reverse Pushdowns:
40×15-15-15
Rope Pushdowns:
30×15-15-15
BB Forearm Curls:
25×25
BB Reverse Forearm Curls:
25×25
Band Pull-Aparts:
red ×25-25-25-25
Duration: 18 minutes