12/30 – Shoulders/Arms

Seated Shoulder Press Machine:
30-40-50-65-80-95-80-65-50-40-30×10

Seated Shoulder Press Machine (neutral grip):
30×10-10-10-10-10-10

L-Side Laterals (superset with laterals):
15×10
20×10
20×10

Front Laterals:
15×10
20×10
20×10

Rear Laterals:
15×10
20×10
20×10

Rear Delt Flye Machine:
30-40-50-65-80-95-110-125-140-125-110-95-80-65-50-40-30×10

Rope Pushdowns:
30×50-50

V-bar Pushdowns:
30×50-50

Underhand Pushdowns:
30×50

Pushdowns:
30×50

Tricep Pushdown Machine:
30×50

Band Pull-Aparts:
×25-25-25-25

Duration: 40 minutes