Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×12
60×12
80×10
100×8
Flat Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Cable Flyes (palms towards face):
30×12
30×12
30×12
Upwards Cable Crossover:
30×12
30×12
30×12
Incline Bench Press (slow negatives):
45×25-65×10
85×10
105×10
125×10
125×10-45×25
Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
80×10
155×10 (both)
Hanging Scapular Retractions:
×10-10-10
OH KB Press
25s ×10-44s ×10-25s ×10
Hammer Curls:
60s ×10
80s ×10
60s ×10-50s ×10-40s ×10
Band Pull-Aparts:
×25-25-25
Duration: 41 minutes