- Dumbbell bench press – 10 reps Rest 90 seconds
- Dumbbell bench press – 8 reps
Rest 90 seconds
- Avenger Pullover – 10 – 12 reps (pre-exhaust lats)
- Underhand lat pull-down 10 – 12 reps - perform immediately after Pullover
Rest 90 seconds
- Dumbbell incline press – 10 reps Rest 90 seconds
- Dumbbell incline press – 8 reps
Rest 90 seconds
- Hammer Rear Delt – 12 reps (pre-exhaust rear delt & upper back)
- Hammer seated row/one arm 10 – 12 reps - perform immediately after Rear Delt
Rest 90 seconds
- Hammer rotator cuff external rotation
Rest 90 seconds
- Hammer lateral raise – 12 reps Rest 90 seconds
- Dumbbell seated press – 10 reps Rest 90 seconds
- Dumbbell seated press – 8 reps
