Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
120×10
80×20
Incline DB Bench:
40×20
60×15
60×15
60×15
60×15
40×20
Flat DB Flyes:
45×15-15-15
Incline DB Flyes:
25×15-15-15
CG Bench Press:
135-155-175-195×10
215-195-175-155-135×5 (reps paused)
JM Press:
45×20
65×20
85×20
65×20
45×30
Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×15-30×15
Rope Pushdowns:
100-90-80-70-60×15-30×30
Seated Tricep Pushdown Machine:
235×8-8-8-8-10 (PR)
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 63 minutes