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