15 Tube External Rotation
15 Band Pull Apart
10 Single-Arm Dumbbell Pullover (5)
10 Standing Scaption (5)
4 rounds:
All exercises on a 4-1-1-1 tempo.
8 Dumbbell Fly (45-50-55-60)
8 Supinated Pulldown (90)
8 Flex Leverage Row (90)
8 Neutral Grip EZ-Bar Front Raise (45)
8 Reverse Grip Triceps Pushdown (35)
(rest 1:00 between rounds)
Alt-Arm Dumbbell Curl
8(40) 6(50) 4(60)
Hammer Strength Preacher Curl
12(60-60) 10(60)
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