High rep inclines, some declines, bunch of light chest work, heavy slow-negative pulldowns. Good workout.
Incline Bench Press:
135x30x1
185x30x1
205x30x1
185x30x1
185x30x1
Decline Bench Press:
185x12x1
205x12x1
225x12x1
Neutral-grip Flat DB Bench (superset with db bench):
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
Flat DB Bench:
60x12x1
60x12x1
60x12x1
60x12x1
60x12x1
Seated Chest Press (superset with neutral grip):
100x12x1
100x12x1
100x12x1
100x12x1
Neutral-grip Seated Chest Press:
125x12x1
125x12x1
125x12x1
125x12x1
Seated Pec Flye (slow negatives):
170x6x1
170x6x1
170x6x1
BTN Pulldown (slow negatives):
150x5x1
150x5x1
200x5x1
150x5x1
150x8x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
Duration: 60 minutes