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First, a flat press - choose 1 of the following (3 sets of 6-8 reps):
- Floor press
- Dumbbell press
- Machine chest press
Next, do an overhead press - choose 1 of the following (3 sets of 6-8 reps):
- Seated dumbbell press
- Arnold press
- Military press
- Machine shoulder press
Then, work the lateral delt - choose 1 of the following (3 sets of 10-12 reps):
- Dumbbell lateral raise
- Dual cable lateral raise
- Single arm cable lateral raise
- Around the worlds
Next, target the rear delt - choose 1 of the following (3 sets of 10-12 reps):
- Cable rear delt fly
- Dumbbell reverse fly
- Face pulls
- Reverse fly machine
Finally, hit the triceps - choose 1 of the following (3 sets of 10-12 reps):
- Rope pushdown
- Cross body triceps extension
- Cable kickback
- Overhead rope extension
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