Slow negatives, explosive concentrics.
Flat DB Bench:
30×15-50×12-70×10-90×10
110×10
110×10
110×12
50×25
Incline DB Bench Press:
30×15
40×15
50×15
50×15
50×15
Flat DB Flyes:
40×15-15-15
CG Bench Press:
135-155-175×10
195-175-155×10-135×20
JM Press:
45×20
65×20
75×20
80-45×20
Cable Crossovers (low, high):
80×15-30×15
80×15-30×15
80×15-30×15
80×15-30×15
Rope Pushdowns:
60-70-80-90-100×15
Seated Tricep Pushdown Machine:
140-170-200-230-140×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 57 minutes