12/12 – Chest/Tris

9/10. DB Bench feeling solid. 130’s felt decent.

Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
35×15-15
45×12-12
55×10-10

Flat DB Bench:
35×5
45×5
55×5
100×5
120×5
130×8

Incline DB Bench (drop set):
55-45-35-25-15×15

Flat DB Flyes:
15×15-15-15-15-15

Incline DB Flyes:
15×15-15-15

Cable Crossovers (high to low pulley positions, dropset):
30×25-25-25-25-25

Wide-grip Pushdowns:
80×25-25-25

Rope Pushdowns (each set to failure):
80×35-15-9-60×12-40×15

DB Forearm Curls (no concentric, extremely long negatives  with last few reps failing):
40×10

Reverse DB Forearm Curls:
10×35
5×32
5×30

Band Pull-Aparts:
red×25
red×25
red×25

Duration: 45 minutes