seated shoulder press bar 2x10, 95x10, 135x8, 155x8, 185x6, 205x10 rest pause
Smith rows 135X5, 185x5, 205x5 5x5
Reverse grip incline 135x5, 205x5, 255x5, 300x6, 225x10
Rolling extension 20x10 6 sets
Pushdowns 60x30 rest pause
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