Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20
Flat DB Flyes:
45×15-15-15
Incline DB Bench:
45×20
45×20
45×20
45×20
45×20
Incline DB Flyes:
25×20-20-20
Upwards Cable Crossovers:
20×20-20-20
Flat DB Pullovers:
45×15-15-15
Flat DB Squeeze Press:
50s ×15
50s ×15
50s ×15
JM Press:
45×20-20-20
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
235×5-5-5-5-5
BB Forearm Curls:
35×25
Reverse BB Forearm Curls:
35×25
Band Pull-Aparts:
×25-25-25-25
Duration: 47 minutes