Single-arm Cable Crossover:
20×12
30×12
40×12
Flat Cable Flyes (palms towards face):
20×12
20×12
20×12
20×12
20×12
Cable Crossover:
30×12
50×12
70×12
70×12
Standing Plate Pinch Press:
20×25
20×25
Incline Bench Press (slow negatives):
45×25-25-65×25-25-25
OH KB Press
15s ×12-12-12
Hammer Curls (elbows forward):
25s ×15
Single-arm Hammer Curls:
55×5-75×5-85×5
Band Pull-Aparts:
×25-25-25-25-25
Duration: 35 minutes