Cable Side Laterals (superset with rear laterals):
20×12
40×12
25×12
Cable Rear Laterals:
20×12
40×12
25×12
BB Front Lateral Raises:
45×12
45×12
45×12
Standing Military Press:
45×12
95×12
145×12
Seated DB Press:
25×15-15-15-15-15
Arnold DB Press:
25×15-15-15
Ultra-wide BTN Standing Military Press:
45×12
65×12
85×12
45×12-12
EZ Curls (close, wide, hammer grips):
25×12-12-12
45×12-12-12
45×12-12-12
Standing OH Cable Curls:
13×20-20-20
V-bar Pushdowns:
40×20
40×20
40×20
OH Cable Extension:
40×20
40×20
40×20
Single-arm Reverse Pushdown:
10×12-12
10×12-12
10×12-12
Band Pull-Aparts:
×25-25-25-25
Duration: 35 minutes