Cable Crossovers (y-stack, high-middle pulley, arms crossing):
20×10-10
30×10-10
40×10-10-20×15
Seated Pec Flye Machine:
160-175-190-205×10 (low)
160-175-190-205×10 (mid)
160-175-190-205×10 (high)
Bench Press:
45-95-145-165-185-165-145×10
KB Squeeze Press:
72-88-106×20
Seated Chest Press Machine:
170-200-230×5 (low seat/incline)
170-200-230×5 (mid seat)
170-200-230×5 (high seat/decline)
Preacher Curls (extra close, close, regular, wide grips, close rev, wide rev):
25×10-10-10-10-10-10
Seated Bicep Curl Machine:
30-40-50-65-80-95-80-65-50-40-30×10
Seated Bicep Curl Machine (hammer grip):
40×10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25
Duration: 45 minutes