9/10. Solid chest/tricep session. Shoulder feeling pretty solid on db bench.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15
Flat DB Bench:
30-40-50×10
80×5
100×5
120×10
Flat DB Flyes:
25×15-15-15
Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15-15
Single-arm Cable Crossovers (high-med-low):
20×15-15-15
OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20
DB Forearm Curls (no concentric, slow negatives):
55×10
55×10
35×10
Reverse DB Forearm Curls:
15×15
10×25
10×20-5×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes