Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench:
45×20
Reverse Bench:
45×20
Ultra-wide Bench:
45×20
Rope Pushdowns:
60×40
Bench Press (65%, paused):
45×20
135×10
135×10
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
Seated DB Press:
30×10
40×10
50×10
60×10-30×15
Seated Tricep Pushdown Machine:
235×12
235×12
235×12
235×12
Hammer Chins:
+25×10
+25×7
+25×6
+25×5
DB Hammer Curl (elbows forward, pronating at top):
55×7
55×6
55×6-25×15
Band Pull-Aparts:
×25-25-25
Duration: 48 minutes