LYING “L” FLYES:
3 X 15 5-10 LBS

SEATED BENT FLYES:
(ARMS WIDE, ELBOWS UP)
3 X 10

LYING REAR DELT FLYES:
3 X 10 (EACH SIDE, ARM STRAIGHT, THUMB DOWN)

SEATED OVERHEAD SHRUG (MACHINE) / SEATED PRESS (SAME MACHINE):
3 X 15 (SHRUG) X 10 (PRESS):

D.B. ARC RAISE:
(START WITH ARMS STRAIGHT, PALMS OUT AND FINISH OVERHEAD)
3 X 12

PLATE RAISE:
3 X 10 (25-45 LBS PLATE, 3 CT. DOWN)

PRONE FLYES (FLOOR):
3 X 12

SEATED LATERAL RAISE:
(MACHINE OR D.B.)
3 X 15