Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
235×3
265×3
295×4
Paused Bench Press (mid grip):
135×10
155×10
200×3
230×3
230×6
Flat DB Bench Press:
70×10
90×10
110×12
Flat DB Flyes:
55×10
55×10
55×10
CG Bench Press:
145×10
165×10
185×10
205×10
225×10
Single-arm Reverse Tricep Pushdown:
30×12
30×12
OH BB Extension:
45×20
45×20
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: 50 minutes