Seated Pec Flye Machine:
160-175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×12 (high)
Cable Crossovers (y-stack, high-middle pulley, arms crossing):
23×10-10
33×10-10
43×10-10-23×16
KB Squeeze Press:
72-88×20-106×25
Bench Press:
45-95-145-165-185-205×10
Incline Bench Press:
45-95-145-165-185-205×10
Seated Bicep Curl Machine:
35-45-55-70-85-100-85-70-55-45-35×10
Seated Bicep Curl Machine (hammer grip):
45×10-10-10-10-10
Cable Curls (y-stack, extra close, close, regular, wide grips, close rev, wide rev):
20×10-10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 49 minutes