11/17 – Bench – DE

Reverse Pushdowns:
30×30

Pushdowns:
50×30

Rope Pushdowns:
50×30

Bench Press (65%):
135×10
165×3
205×3
205×3
205×3
205×3
205×3
205×3
205×3
205×5

Seated DB Press:
40×10
60×10
60×10
80×10

Seated Cable Row (separate handles):
100×12-12-12-12-12

Hanging Scapular Retractions:
×10-10-10

Dips:
×12
×12
×12

Seated Tricep Pushdown Machine:
100×12
155×12
200×12
235×12

DB Hammer Curls:
30×10-10-10

Single-arm Rope Hammer Curl (using seated cable row):
20×10
30×10
40×10

OH KB Press:
70×5
106×5

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes