No de bench today – letting the shoulder heal. Light pressing felt OK.
Plate Halos:
25×40
Plate Squeeze Press:
25×20
Seated Plate Squeeze Press:
25×20
OH Plate Extensions:
25×20
Plate Skull Crushers:
25×20
Pushdowns:
30×45
CG Bench Press:
45×20
Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15
Seated Shoulder Press Machine:
40×15
40×15
40×15
Seated Tricep Pushdown Machine:
100×15
100×15
100×15
100×15
100×15
Shrugs:
225×10
315×10
405×10
495×10
585×10
Wide-grip Shrugs:
585×10-495×10-405×10
Hanging Scapular Retractions:
×10
×10
×10
Seated Pulldown Machine:
100×15-15-15-15-15
DB Hammer Curls (pronating at top):
25×12
35×12
50×10-30×10-20×15
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes