Incline Bench Press:
135×10
165×10
195×10
225×10
225×10
Paused Bench Press (medium grip):
135×10
185×10
185×10
185×10
Flat DB Bench Press:
30×10
30×10
30×10
30×10
Flat DB Flyes:
30×10
30×10
30×10
30×10
CG Bench Press:
135×10
135×10
135×10
Single-arm Reverse Tricep Pushdown:
20×10
20×10
Cable Pushdown:
40×12
40×12
Wide-grip Pushdowns:
43×20
43×20
43×20
OH BB Extension:
45×10
45×10
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 30 minutes