Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
Plate Pullovers:
25×20
OH Plate Extensions:
25×20
Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15
Seated Chest Press Machine (reverse grip):
100×10
145×10
175×10
Seated Shoulder Press Machine:
50×15
50×15
50×15
50×15
50×15
KB Squeeze Press:
106×10-10-10
Seated Tricep Pushdown Machine:
100×15
155×15
200×15
Hammer Chins * Hanging Scapular Retractions:
×10*10
×10*10
×10*10
DB Hammer Curls (pronating at top):
25×10
40×10
40×10
40×10-25×12
Standing Band Pec Flyes:
purple ×25-25-25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes