Took it easy on pressing – elbow.
Side Laterals (superset with rear laterals):
20×12
20×12
20×12
Rear Laterals:
20×12
20×12
20×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
135×10
185×10
135×10
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×20
Single-arm OH KB Press:
61×12-12
61×12-12
61×12-12
Seated DB Press:
40×15-15-15-15-15
BB Curls (close, regular, wide, reverse):
35×25-25-25-25
Rope Pushdowns:
40×25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 36 minutes