4/10
Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
135×10
165×10
195×10
220×5
250×5
280×7
230×12 (narrower grip)
Paused Bench Press (narrow grip):
195×5
220×5
250×7
CG Bench Press:
170×10
190×10
210×10
230×10
Flat DB Bench Press:
75×10
95×10
110×10
Flat DB Flyes:
60×10
60×10
60×12
Wide-grip Pushdowns:
40×20
40×20
40×20
Upright Cable Rows:
50×12
50×12
50×12
Hanging Scapular Retractions:
bw ×10
+10 ×10
+10 ×10
+10 ×10
Band Pull-Aparts:
purple ×25
purple ×25
red ×50
Duration: 50 minutes