12 Tube External Rotation
12 Band Pull Apart
10 Single-Arm Pullover (5)
10 Standing Scaption (5)
4 rounds:
All movements on a Tempo of 4-1-1-1.
8 Dumbbell Fly (40-45-50-50)
8 Supinated Pulldown (90)
8 Flex Leverage Row (90)
8 Neutral Grip Front Raise (45)
8 Reverse Grip Triceps Pushdown (20-25-30-30)
(rest 1:00 between rounds)
Alternate Arm Dumbbell Curl
8(40-45-50)
Hammer Strength Preacher Curl
5x12 (50)
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