– Raise part –
Barbell Military Press: 4 sets of 12-10-8-6 reps, 2-3 min rest
Or
Arnold Press: 4 sets of 12-10-8-6 reps, 2-3 min rest
Dumbbell front raise: 4 sets of 12-10-8-6 reps, 2-3 min rest
Or
Plate front raise: 4 sets of 12-10-8-6 reps, 2-3 min rest
Dumbbell lateral raise: 4 sets of 12-10-8-6 reps, 2-3 min rest
Face Pull: 4 sets of 10 reps
– Lowering part –
Cable one-arm front lower: 4 sets of 10 reps
Cable one-arm lateral lower: 4 sets of 10 reps
Arm wrestle cable (in the air, no more than 90deg): 4 sets of 10 reps
