Incline Bench Press:
45×20
45×20
45×20
135×10
165×10
195×10
235×5
270×3
300×3
235×10
Paused Bench Press:
135×10
205×5
235×3
260×6
Flat DB Bench Press:
70×10
90×6
110×4
120×10
Flat DB Flyes:
55×10
55×10
55×20
CG Bench Press:
135×10
185×4
225×4
250×4
Single-arm Reverse Tricep Pushdown:
30×12
40×8
50×6
BTB Pushdown:
160×12
160×12
160×20
Wide-grip Pushdowns:
75×10
75×10
75×20
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×12
bw ×12
bw ×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 60 minutes