Bulgarian Split Squats:
bw ×10-10-10-10-10-10-10-10-10-10
Leg Extensions:
80×10-10-10-10-10-10-10-10-10-10
Halos (holding plate):
25×20
Ultra-wide BTN Press:
45×25-25
Military Press:
135×10-10-10-10
Reverse Side Laterals (superset with rear laterals + front laterals + front raises):
15×10
15×10
15×10
Rear Laterals:
15×10
15×10
15×10
DB Reverse Front Lateral Raises:
15×10
15×10
15×10
Front DB Raises (to overhead, locked arms):
15×10
15×10
15×10
Strict Side Laterals:
15×10-10-10
Rope Face Pulls (pulling to chest, single rope):
50×15-15-15-15-15
Seated Pulldown Machine:
50×10-10-10-10-10
Chins/Pull-ups:
bw ×10-10-10
Preacher Curls:
35×10
35×10
35×10
35×10
35×30
Alternating DB Curls (opposite arm held @ middle of rom):
15×10
15×10
15×10
15×10
15×10
DB Hammer Curls:
15×10
15×10
15×10
15×10
15×10
V-bar Pushdowns:
50×10
50×10
50×10
50×10
50×30
OH Plate Extensions:
25×30
Band Pull-Aparts:
×25-25-25-25
Duration: 44 minutes