First time doing flat bench press in a while, and it felt pretty decent.
Bench Press:
135×12
185×12
235×10
260×10
285×10
305×8
305×8
285×5-235×5-185×12
Flat DB Flyes:
45×15-15-15
Flat DB Pullovers:
45×15-15-15
Incline Bench:
135×12
185×12
235×10
260×10
235×10
185×15
Incline DB Flyes:
15×20-20-30
Cable Crossovers (upwards – regular):
30×20-20
30×20-20
30×20-20
Flat DB Squeeze Press:
55s ×15
55s ×15
55s ×15
JM Press:
45×20-20-20
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
235×8-8-8
BB Forearm Curls:
35×25
Reverse BB Forearm Curls:
35×25
Band Pull-Aparts:
×25-25-25-25
Duration: 55 minutes