Still giving floor presses a break.
Flat DB Bench:
35×10
45×10
55×10
75×5
100×12
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15-15-15
30×15-15-15
30×15-15-15
Flat DB Flyes:
25×15-15-15
V-bar Cable Pushdowns:
100×30-20-200×10-100×10
OH Rope Extensions (low position):
40×30-25-25
Single-arm Reverse Pushdowns:
20×15-15-15
Cable Crossovers:
30×15-15-15
Single-arm Cable Crossovers:
20×15-15-15
Bench Dips (legs elevated):
×15-15
DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10
Reverse DB Forearm Curls (no concentric, slow negatives):
15×10
15×10
15×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 35 minutes