Band Tricep Pushdowns/Extensions:
green × 5 sets of 25-50
Bench Press (70%):
135×10
165×5
215×3
215×3
215×3
215×3
215×3
215×3
Seated Shoulder Press Machine:
50×8-8-8-8-8
Wide-grip Lat Pulldown (neutral grip):
100×12-12-12-12-12
Seated Tricep Pushdown Machine:
100×25-25-25
DB Hammer Curls * DB Waiter Curls:
15×15*55×10
15×15*55×10
15×15*55×10
Alt DB Curls * Incline DB Curls:
15×10*15×10
15×10*15×10
15×10*15×10
BB Curls * Wide-grip BB Curls:
45×10*45×10
45×10*45×10
OH Cable Curls:
20×20-20-20
Band Pull-Aparts:
×25-25-25
Duration: 34 minutes