Ground yourself. 60 seconds front delt raise – SLOW – about 6 seconds up. 10 pound
30 seconds push press. Rest pause if needed during the push press. 45 pounds
30 second rest
60 seconds side lateral raise. Slow, about 6 seconds up. 10 pound
30 second push press, slightly less weight (he didn’t say how much. Must be 40 or 35)
30 second rest
60 seconds rear delt – he’s bent over, elbows retract behind back, palm up, twists up and out – maintain tension at top of the movement. 3 or 4 seconds hold at the top. He said “heavier” than 10 lb, but didn’t say how much.
30 second push press (looks like 30 lb) Rest pause, if need be.
1 min front raise
1 min lateral left
1 min lateral right
1 min rear left
1 min rear right
1 min shoulder press
He used 15s and 40s