No pressing (elbow). More light/high volume iso work for triceps to help recovery.
Single-arm Cable Crossover:
30×12
40×12
50×12
60×12
70×12
Seated Shoulder Press Machine:
30×12-12-12-12-12
Seated Tricep Pushdown Machine:
50×12
80×12
110×12
140×12
CG Pulldowns:
200×8
200×8
200×8
200×8
Hammer Curls:
50s ×10
70s ×10
90s ×10
Underhand Pushdowns:
30×20-20-20
Palms-Out Bench Dips:
×20-20-20
Rope Pushdowns:
30×20-20-20
Tricep Kickbacks:
10×20-20-20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 43 minutes