Seated Chest Press Machine (neutral grip, incline seat position):
50×12
80×12
110×12
Seated Chest Press Machine (neutral grip, flat seat position):
110×12
110×12
110×12-80×12
Seated Pec Flye Machine (reps paused @ top, palms up):
100×12-12-12 (low/mid/high)
100×12-12-12-50×20 (low/mid/high)
Flat DB Squeeze Press * Flat DB Bench:
25s ×15*15-15*15-15*15
Incline DB Squeeze Press * Incline DB Bench:
25s ×15*15-15*15-15*15
Ultra-wide Bench Press:
45-65-85×25
Reverse-grip Bench Press:
85×25-25
CG Bench Press:
85×40
Wide-grip Seated Cable Row:
100×10
120×10
140×10
160×10-100×10-70×10
KB Side Laterals:
15×20
15×20
15×20
Band Pull-Aparts:
×25-25-25
Duration: 36 minutes