Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
155×10
175×10
195×10
210×5
240×5
270×10
225×10 (narrower grip)
Paused Bench Press (narrow grip):
135×5
135×5
155×5
185×5
210×10
240×10
CG Bench Press:
135×10
160×10
180×8
200×8
220×8
Flat DB Bench Press:
65×10
85×10
110×6
110×10
Flat DB Flyes:
45×10
45×10
45×10
45×10
45×10
Single-arm Tricep Rope Pushdown:
20×10
20×10
20×20
V-bar Pushdown:
80×10
80×10
80×10
Wide-grip Pushdowns:
40×20
40×20
40×20
40×20
40×20
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×10
bw ×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 60 minutes