Rocking Rope Pushdowns:
40×50
Bench Press (60%):
135×10
155×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×5
Standing Military Press:
135×8
185×8
185×8
185×8
Inverted BB Rows:
×27
×13
×11
Seated Tricep Pushdown Machine:
100×50
Dips:
×10
×10
DB Hammer Curls:
30×10
40×10
40×10
OH KB Press:
70×6
88×6
Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes