Enjoying these lighter, but fast chest/tricep workouts.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15
Flat DB Bench:
30-40-50-50-50-80×10
Flat DB Flyes:
25×15-15-15
Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15-15
Single-arm Cable Crossovers:
20×15-15-15
V-bar Cable Pushdowns:
200-180-160-140-120-100-80-60-40-20×10
OH Rope Extensions (low position, dropset):
40-30×30-20×35
Single-arm Reverse Pushdowns:
20×10-10-10
DB Forearm Curls (no concentric, slow negatives):
50×10
50×10
50×10
Reverse DB Forearm Curls:
15×10
15×10
15×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 40 minutes