8/10. Good db bench work, just a bit sluggish.
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
Cable Crossovers (high to low pulley positions, dropset):
30×10-10-10-10-10-10-10-10-10-10-10-10
Wide-grip Pushdowns:
80×25-25-25
OH Rope Extensions (low pulley position):
30×25-25-(25-20×50-10×50)
DB Forearm Curls (just one long rep to total failure, ~90s hold each side):
40×1
Reverse DB Forearm Curls:
10×50
10×30
10×23
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 45 minutes