Focusing on explosive concentrics on most exercises.
Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
130×8
100×15
Flat DB Flyes:
45×15-15-15
Incline DB Bench:
45×20
45×20
45×20
45×20
45×20
45×20
Incline DB Flyes:
25×20-20-20
Upwards Cable Crossovers:
20×15-15-15
Flat DB Pullovers:
40×10-10-10
CG Bench Press:
135-155-175-155-135×10
JM Press:
45×20-20-20-20-20
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
235×5-5-5-5-5
BB Forearm Curls:
25×50
Reverse BB Forearm Curls:
25×50
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 52 minutes