Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
230×3
260×3
290×5
230×10 (mid grip)
Paused Bench Press (mid grip):
135×10
155×10
195×3
225×3
255×6
195×10
Flat DB Bench Press:
65×10
85×10
110×10
Flat DB Flyes:
55×10
55×10
55×10
CG Bench Press:
140×10
160×10
180×10
200×10
220×10
Single-arm Reverse Tricep Pushdown:
30×12
30×12
BTB Pushdown:
160×12
160×12
Wide-grip Pushdowns:
40×20
40×20
40×20
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes