Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
Hammer Strength Plate Loaded Flat Chest Press:
90×20
90×20
180×10
180×10
230×10
230×10
270×6
270×6
270×6
180×12
180×12
180×12
Standing Military Press (wide grip):
45×20
95×10
135×10
135×10
185×10
185×10
185×10
185×10
185×10
Arsenal Plate Loaded Hammer-grip Lat Pulldown:
90×10
180×10
230×6
230×6
230×6
230×6
180×10
Arsenal Seated OH EZ Extension:
30×20
30×20
30×20
30×20
30×20
DB Hammer Curl (elbows forward, pronating at top):
40×15
40×15
40×12-20×15
Band Flyes:
×50
Band Pull-Aparts:
×25-25-25
Duration: 50 minutes