Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
CG Bench Press:
45×20
Wide-grip Bench Press:
45×20
Plate Pullover:
25×20
Plate Skull Crushers:
25×20
OH Plate Extensions:
25×20
Bench Press (paused):
45×20
45×20
135×10
135×10
155×3
175×3
175×3
175×3
175×3
175×3
175×3
175×3
Seated Shoulder Press Machine:
50×10
100×8
115×8
130×8-100×10
Seated Chest Press Machine (reverse grip):
175×10
200×8
235×4
235×4-155×12
Hammer Chins:
+20×8
+20×7
+20×6
DB Hammer Curls (elbows tucked forward, pronating at top):
50×8
50×8
50×7-25×12
Standing Band Pec Flyes:
green ×25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 49 minutes