Nice upper body deload workout. Flew through this one in about 20-min.
Incline Bench Press:
135x12x1
155x5x1
185x5x1
205x5x1
225x5x1
Standing Military Press:
135x12x1
155x5x1
185x5x1
Flat DB Bench:
60x20x1
60x20x1
Chins/Pullups (varying grips):
bw x20x1
bw x20x1
bw x20x1
Dips:
bw x20x1
bw x20x1
bw x20x1
Cable Face Pulls:
40x20x1
50x20x1
60x30x1
Rope Pushdowns:
40x20x1
50x20x1
60x30x1
OH Rope Extensions:
40x20x1
50x20x1
60x30x1
Iron Cross Reverse Laterals:
15x50x1
+ stretching
Duration: 20 minutes