Bench Press (65%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
165×3
165×3
165×3
Seated DB Press:
30×12
50×12
50×12
50×12
Inverted BB Rows:
bw ×10-10-10-10-10
Seated Tricep Pushdown Machine:
100×25
150×25
200×25
Rocking Rope Pushdowns:
40×20-20-20
DB Kickbacks:
20×20-20-20
Hammer Curls:
40s ×10
40s ×10 (alternating)
40s ×10 (elbows forward)
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes