DE Press

Strict OHP:
135 x 3, 185 x 2, 185 x 3, 3 sets 155 x 5

Explosive OHP w/ Mini Bands:
135 x 5, 185 x 3, 225 x 3, 245 x 2, 225 x 3, 205 x 5

Neutral Grip Dumbell OHP:
55 x 10, 2 sets 60 x 8

Bent Press:
55 x 6, 70 x 5, 75 x 5

Overhead dumbbell Tricep Extension:
3 sets 10 x 35

Shoulder Raises:
10 x 25, 10 x 30

Rotator Cuff Press:
3 sets 5 x 10

Continental Clean & Pushpress:
3 sets 5 x 135, 3 x 185

Kneeling Pulldown Abs:
3 sets 10 x 230

Torso Rotation:
2 sets 10 x 90


This is all I can remember. I thought it was a pretty good workout.