OH KB Extensions:
20×40
KB Halos:
20×40
KB Skull Crushers:
20×20
KB Squeeze Press:
20×20
CG Bench Press:
45×20
Reverse-grip Bench Press:
45×20
Bench Press (65%, paused, legs up):
45×20
135×10
175×5
210×3
210×3
210×3
210×3
210×3
210×3
210×3
210×3
Seated DB Press:
55×10
75×8
85×8
55×15
Seated Tricep Pushdown Machine:
100×25
100×25
100×25
100×25
Shrugs:
225×10
315×10
405×10
495×10
Wide-grip Shrugs:
495×10
405×10
315×10
225×10
Hanging Scapular Retractions:
×10-10
Hammer Chins:
×12 (pulldown handle)
×12 (close)
×15f (regular)
DB Hammer Curls (pronating at top):
20×20
20×20
20×30f
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes