STANDING BARBELL OVERHEAD PRESS:
2 X 10 (LIGHT)
1 X 8
3 X 6

PUSH-PRESS:
3 X 5

SEATED NEUTRAL GRIP PRESS:
(this is a seated overhead press with palms facing each other throughout the range of motion)
3 X 8

D.B. UPRIGHT ROWS / HIGH PULLEY ROWS:
3 X 8 (UPRIGHT) X 10 (CABLE)

SIDE LYING BODY BRIDGE WITH REAR DELT FLYE:
3 X 10 (EACH SIDE)

LATERAL RAISE:
(LADDER SET: 1 REP, 2 REPS, 3 REPS, ETC. STARTING WITH A SINGLE REP, THEN REST, HOLDING THE DUMBELLS FOR THE LENGTH OF TIME IT WOULD TAKE TO DO A REP. NEXT, DO 2 REPS, THEN REST A 2 COUNT. CONTINUE UNTIL YOU’VE COMPLETED 10 REPS IN THE LADDER.)

LYING SKULL CRUSHERS / CLOSE GRIP BENCH PRESS:
SUPERSET WITH AN EASY CURL BAR AND A BENCH PRESS BAR
3 X 10 X 10

DIPS:
3 X 10 (CAN BE WEIGHTED)

CABLE TRICEP PRESSDOWNS:
3 X 10-15