5/18 – Upper

W/TH combo session.

DB Front Laterals * OH DB Press:
20×12*12
25×12*12
25×12*12

Single-arm Cable Crossover:
50×12
60×12
70×12

Cable Crossover:
50×12
70×12
90×12

Wide Neutral-grip Pulldowns:
200×15
230×8
250×7

CG Pulldowns:
200×8
200×7
200×6

Hanging Scapular Retractions (arched chest):
×10
×10
×10

Straight-arm Lat Pushdowns:
120×12-12

DB Curls * Hammer Curls:
45×12*12
45×12*12

Preacher Curls:
65×12-12-12

Cross-body Cable Curls (y-stack):
40×10
40×10
40×10

OH Cable Curls (y-stack):
20×25
30×20-20×25

Seated Tricep Pushdown Machine:
50×30-30

Underhand Pushdowns:
30×25-25

Pushdowns:
30×25-25

Rope Pushdowns:
30×25-25

Tricep Kickbacks:
10×25-25

Band Pull-Aparts:
×25-25-25-25-25

Duration: 64 minutes