Seated Chest Press Machine (incline seat position):
30×12-30×12-50×12-80×12-110×12
130×12
Seated Chest Press Machine (flat seat position):
110×12-12-12-80×12-50×12
Seated Pec Flye Machine (reps paused @ top):
110×12-12-12 (low/mid/high)
110×12-12-12-80×15-50×15 (low/mid/high/mid/mid)
Flat DB Squeeze Press * Flat DB Bench:
30s ×15*15-15*15
Incline DB Squeeze Press * Incline DB Bench:
30s ×15*15-15*15
Decline DB Squeeze Press * Decline DB Bench:
30s ×15*15-15*15
Ultra-wide Bench Press * CG Bench Press:
45×25*15
65×25*15
85×25*15
Reverse-grip Bench Press:
85×25
DB Row:
120×5
Seated Cable Row (using individual handles):
100×10-10-10-10-10
KB Side Laterals (straight arms, kb held straight out):
15×15
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes