Seated Chest Press Machine:
70×15 (incline seat position)
70×15
70×15 (switch to flat seat position)
70×15
70×15 (switch to decline seat position)
70×15
Floor DB Flyes:
25×15-15-15
Seated Pec Flye Machine:
80×15-15-15
BB Row (overhand shoulder-width):
225×10
245×10
265×10
285×10
305×10
Single-arm Extensions:
10×20-20
Rope Pushdowns:
30×20-20
Pushdowns:
30×20-20
Underhand Pushdowns:
30×20-20
Side Laterals:
25×20
25×20
25×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 30 minutes