Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×15
40×15
60×12
60×12
60×25-30×25
Flat Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Cable Flyes (palms towards face):
30×12
30×12
30×12
Incline Bench Press (steep incline):
95×10
95×10
95×10
95×10
Incline Bench Press (slow negatives):
95×10
115×10
135×10-95×10
Military Press:
45×25-25
Seated Tricep Pushdown Machine (single-arm):
30×10
50×10
170×10 (both)
Hanging Scapular Retractions:
×10-10-10
OH KB Press
44s ×10
25s ×10
Hammer Curls:
60s ×10
80s ×10
100s ×8
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes