Bench Press (65-70%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
180×3
180×3
180×3
180×3
180×3
Seated DB Press:
45×8
55×8
65×8
65×12
Inverted BB Rows (underhand):
×15f
×12f
×10f
×13f
Seated Tricep Pushdown Machine:
235×24f
235×14f
235×8f
Rocking Rope Pushdowns:
50×50
DB Kickbacks:
25×20-20-20
Hammer Curls:
40s ×10
40s ×10 (alternating)
40s ×10 (elbows forward)
DB Preacher Curls:
45×10
55×10
Band Pull-Aparts:
×25-25-25
Duration: 45 minutes