Decent.
Incline Bench Press:
45×30
135×12
165×12
195×12
230×3
260×3
290×3
275×3
Seated Chest Press Machine (neutral grip):
150×6
200×6
225×6
250×6
150×6
Seated Chest Press Machine:
150×6
200×6
225×6
250×6
150×6
Seated Pec Flye Machine (slow negatives):
170×10
184×10
198×10
184×10
170×10
Standing DB Curls:
25×20
25×20
OH Rope Extension:
60×12
60×12
60×12
V-bar Pushdowns (superset with oh extensions):
60×12
60×12
60×12
Single-arm Cable Extension:
20×12
30×12
40×12
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 40 minutes