11/10 – Bench – DE

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