A1 barbell seated military press – 1 set*, 20ish reps**, 3 minutes rest before working set
*plus two drop sets
**total rep count including two drop sets. First set should be 5-8 reps

B1 cuff laterals – 10-12 reps
B2 top half incline bench DB raise – 10-15 reps
2 sets, 45 seconds rest between supersets

C1 cuff laterals – 12-15 reps
C2 cable bottom half laterals – 15-20 reps*
2 sets, 45 seconds rest between supersets
*including partials

D1 reverse pec dec – 8-10 reps
D2 bend forehead fixed DB rear delt – 10-15 reps
2 sets, 30 seconds rest between supersets

E1 revers pec dec – 10-15 reps
E2 banded rear delt seizures – 30+ reps
2 sets, 30 seconds rest between supersets

F1 rope delt face-pull – 15 reps
F2 rope rear delt row – 15 reps
F3 rope upright row – 15 reps
F4 rope front raise – 15 reps
F5 rope front delt voodoo press – 15 reps
***finish each 10th rep with a 10 second(ish) isometric hold
1-3 sets, 30 seconds rest between supersets

***all sets listed are working sets. Always take as many warmup sets as needed.