Flat DB Bench:
40×20
60×15
80×12
100×10
120×8
130×6
110×12
80×15
Flat DB Flyes:
45×15-15-15
Incline DB Bench:
45×20
60×15
80×12
80×12
80×12
Incline DB Flyes:
20×25-25-25
Flat DB Pullovers:
30×15-15-15
CG Bench Press:
135×10
155×10
175×10
195×10
215×5
235-195-175-155-135×5
JM Press:
45×20
65×20
90×20
65×20
45×30
Rope Pushdowns:
100-90-80-70-60×15-40×30
Seated Tricep Pushdown Machine:
235×10-10-10-10-10 (PR)
BB Forearm Curls:
35×50
Reverse BB Forearm Curls:
35×50
Band Pull-Aparts:
×25-25-25-25
Duration: 63 minutes