Bench Press:
135×12
185×10
235×10
285×10
315×5
285×5-235×5-185×5
Flat DB Flyes:
45×15-15-15
Flat DB Pullovers:
45×15-15-15
Incline Bench:
135×12
185×10
235×10
285-235×5-185×10
Incline DB Flyes:
20×20-20-30
Cable Crossovers (alternating between upwards, regular):
30×20-20-20-20-20-20
Flat DB Squeeze Press:
55s ×15-15-15
JM Press:
45×15-15-15-15-15
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
110-95-80-65-50×15
BB Forearm Curls:
35×25
Reverse BB Forearm Curls:
35×25
Band Pull-Aparts:
×25-25-25-25
Duration: 52 minutes