| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| DB press | 6 | ||
| Arnie press | 6 | ||
| flyes | 6 | 1 of 3 | |
| Triceps extension | 6 | 2 of 3 | |
| Prone horizontal abduction with external rotation | 6 | 3 of 3 | |
| Ys, Ts, Ws | 10 | 1 of 3 | |
| Lying incline row | 6 | 2 of 3 | |
| Side lying rotator cuff | 6 | 3 of 3 | |
| Face pulls on cable machine | 1 of 3 | ||
| Plank pull on cable machine | 2 of 3 | ||
| Internal Rotation High | 3 of 3 | ||
| Dips | to failure | 1 of 2 | |
| Scaption shrugs | 10 | 2 of 2 |