L-Side Laterals (superset with laterals):
20×10
20×10
20×10
Rear Laterals:
20×10
20×10
20×10
Front BB Raises:
45×10
45×10
45×10
Seated Shoulder Press Machine:
80×10-110-140-170×5-200×3-80×10
Seated Shoulder Press Machine (neutral grip):
40×10-50×10-10-10-10-10
Standing Press:
45×25-25(btn)
Rear Delt Flye Machine:
110-140-170-200-205×10
Single-arm Pushdowns:
20×10-10
20×10-10
20×10-10-10-10
Incline OH EZ Extensions:
25-35-45×10
55×10
75×10
Pushdowns (y stack):
30-40-50×10
Tricep Pushdown Machine:
110-140-170-200-230×10
V-bar Pushdowns (y stack):
30-40-50×10
OH BB Extensions:
45×25
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes