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The Workout

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Exercise	Sets	Reps	O'Hearn's Weight
Seated Barbell Military Press
Warmup Sets	4	10, 8, 6, 5	135, 225, 275, 315
Working Sets	7	4	365
Wide-Grip Barbell Upright Row
Warmup Sets	2	10	135, 185
Working Sets	3	10	225
Plate Riase (2)	3	15	45-lb plate
Seated Lateral Raise	3	10	60-lb dumbbells
Rear Delt Flye (3)	4	15	85-lb dumbbells
Barbell Shrug (4)	6	10	600

1. Done as warmup.
2. Grasp one heavy weight plate and hold it with both hands at your waist. Perform a front raise that finishes with the weight in an overhead position.
3. Performed lying facedown on a 45-degree incline bench.
4. Do as many warmup sets as necessary to work up to the heaviest weight you can handle.