Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130-85×12
Seated Pec Flye Machine (reps paused @ top):
100×12
155×12
205×13
205×13
205×15-100-70×15
Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15
Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15
25s ×15*15
25s ×15*15
Ultra-wide Bench Press:
45-65-85×25
BB Row (overhand, shoulder-width grip):
225×5
275×5
325×5
325×5
225×12
Seated Side Laterals:
15×20
15×20
15×20
15×20
15×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 40 minutes