Good upper body workout.
Incline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1
185x12x1
Decline Bench Press:
135x12x1
185x12x1
185x12x1
185x12x1
Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1
Neutral-grip Flat DB Bench:
55x12x1
55x12x1
55x12x1
55x12x1
55x12x1
Neutral-grip Seated Chest Press Machine:
125x12x1
125x12x1
125x12x1
125x12x1
125x12x1
Seated Chest Press Machine:
100x12x1
100x12x1
100x12x1
100x12x1
100x12x1
Seated Shoulder Press Machine:
50x12x1
50x12x1
50x12x1
50x12x1
50x12x1
Seated Lat Row Machine (slow negatives):
150x6x1
175x6x1
200x6x1
200x6x1
150x10x1
Seated Pec Flye Machine (slow negatives):
170x6x1
184x6x1
198x6x1
170x6x1
170x6x1
Rear Delt Flye Machine (slow negatives):
60x6x1
70x6x1
80x6x1
90x6x1
60x6x1
Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1
Duration: 60 minutes