Single-arm Cable Crossover:
30×12
50×12
50×12
Upward Cable Crossover:
30×12
40×12
40×12
Cable Crossover:
40×12
40×12
40×12
Standing Plate Pinch Press:
25×25
25×25
Incline Bench Press (slow negatives):
45×25
45×25
45×25
Seated Shoulder Press Machine:
30×12-12-12
CG Pulldowns:
150×10
150×10
150×10
150×10
150×10
Hammer Curls (elbows forward):
25s ×12
25s ×12
25s ×12
Tricep Kickbacks:
15×25
15×25
15×25
Band Pull-Aparts:
×25-25-25-25-25
Duration: 30 minutes