Activations/prep

A1 rack shoulder press – 5-8 reps, 1 set, 3 minutes rest before working sets

B1 DB laterals – 8-12 reps
B2 DB rack isometronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometric – as long as possible
1 set, 2 minutes rest before first exercise

C1 Banded rear delt – 10-12 reps
C2 DB rear delts – 10-12 reps
1 set, 2 minutes rest before first exercise

D1 rack shoulder press – 5-8 reps
D2 DB laterals – 8-12 reps
D3 DB rack isometronics – as long as possible
D4 rack isometronics – as long as possible
D5 DB isometric – as long as possible
D6 Banded rear delt – 10-12 reps
D7 DB rear delts – 10-12 reps
D8 banded face pull – 20+ reps
2-3 rounds, 1 minute rest between rounds

BFR triceps – 30,15,15,15

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