Cable Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Cable Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
135×10
185×5
235×5
255×5
235×5
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×20
Single-arm OH KB Press:
62×10-10-44×10-10
Seated DB Press:
60×12
80×10
90×10
60×20
BB Curls (close, regular, wide grips):
35×25-25-25-25
Pushdowns:
100-90-80-70-60-50-40-30-20-10×10
Wide-grip Pushdowns:
50-40-30×12
Wide-grip Reverse Pushdowns:
50-40-30×12
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes