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