9/10. DB Bench feeling pretty 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
100×10
110×10
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):
30×25-25-25-25-25
Wide-grip Pushdowns:
80×25-25-25
Rope Pushdowns:
80×25-25-25-60×25-40×25
Single-arm Underhand Pushdowns:
20×10-10-10
DB Forearm Curls (no concentric, slow negatives):
40×10
40×10
40×10
30×10
Reverse DB Forearm Curls:
25×10
25×10
25×10
25×10
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 45 minutes