No rest between exercises:
Nautilus Pullover (180) 12
Supinated Grip Pulldown (140) 12
Zottman Curl (35) 12 each arm
(rest 1:00)
No rest between exercises:
Pec Deck (110) 10
Seated Dip (110) 10
Triceps Extension (60) 12
(rest 1:00)
No rest between exercises:
Lateral Raise (20) 15
DB Together Press (20) 15
Band Pull Apart (red band) 50
(rest 1:00)
No rest between exercises:
Single-Arm Nautilus Curl (110) 15+5 eccentric
Chest Press (110) 15
DB Front Raise (20) 10
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