Standing Shoulder Press
5(95-115-135)
1(135-155)
9(185)

Flex Leverage Seated Row (plate loaded)
8(140-160-180)

Cable Front Pulldown (neutral grip)
15(140) 12(160) 10(180) 8(200)

3 rounds:
No rest between exercises.
12 Flex Lateral Raise (50)
12 Flex Rear Delt Fly (100)
12 Band Pull Apart (red)
(rest 1:00 between rounds)

Single-Arm Nautilus Multi-Biceps
10(100-100-100)
(rest 1:00 between sets)


Single-Arm Flex Bisolator
10(90-90-90)
(rest 1:00 between sets)