Plate Halos:
25×40
Plate Squeeze Press:
25×20
Standing Squeeze Press:
25×20
Lying Plate Extensions:
25×20
OH Plate Extensions:
25×40
Rope Pushdowns:
30×40
CG Bench Press:
45×20
Bench Press (65-70%, paused, legs up):
45×20
45×20
135×10
165×5
210×3
210×3
210×3
210×3
230×3
230×3
230×3
230×3
Standing DB Press:
45×12
65×12
85×12
Hammer Chins:
×10-10-10
Dips:
×10-10-10
Seated Tricep Pushdown Machine:
235×10-10-10
JM Press:
45×20
65×20
85×20
Seated Bicep Curl Machine (hammer grip):
45×25
65×25
85×20
DB Curls (elbows tucked forward):
25×15
25×15
25×15
Band Pull-Aparts:
×25-25-25
Duration: 53 minutes