8/10.
Incline Bench Press:
135×10
135×10
135×10
135×10
175×10
205×10
250×5
290×3
320×2
Paused Bench Press:
225×5
255×3
280×4
Flat DB Bench Press:
100×4
120×4
140×5
Flat DB Flyes:
55×6
65×6
75×6
85×6
55×10
CG Bench Press:
205×4
245×4
270×4
Single-arm Reverse Tricep Pushdown:
20×20
V-bar Pushdown:
40×20
Wide-grip Pushdowns:
40×20
OH BB Extension:
45×20
Seated Tricep Extension:
40×20
Hanging Scapular Retractions:
+10×10
+10×10
+10×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 40 minutes