Seated Chest Press Machine:
30×15 (incline seat position)
30×15
30×15 (switch to flat seat position)
30×15
30×15 (switch to decline seat position)
30×15
Seated Pec Flye Machine:
50×15-15-15-30
Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15-15-15-15
Flat DB Bench * Flat DB Squeeze Press:
15×20*20
Incline DB Bench * Incline DB Squeeze Press:
15×20*20
High Incline DB Bench * High Incline DB Squeeze Press:
15×20*20
Seated Cable Row (wide neutral grip):
50×15-15-15-15-15
KB Side Laterals (straight arms, kb held straight out):
10×15
10×15
10×15
Band Pull-Aparts:
×25-25-25
Duration: 23 minutes