Light load on triceps to rest elbow.
Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
155×10
175×10
195×10
215×5
245×5
275×10
230×10 (narrower grip)
Paused Bench Press (narrow grip):
135×5
190×5
215×10
245×9
CG Bench Press:
165×10
185×8
205×8
225×10
Flat DB Bench Press:
70×10
90×10
110×10
110×10
Flat DB Flyes:
55×10
55×10
55×12
Wide-grip Pushdowns:
40×20
40×20
40×20
Upright Cable Rows:
40×12
40×12
40×12
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 55 minutes