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
Band Pushdowns:
red ×70
Bench Press (65%, paused):
45×20
45×20
45×20
135×10
135×10
185×3
185×3
185×3
185×3
185×3
185×3
185×3
185×3
Arsenal Plate Loaded Shoulder Press:
90×10
180×10
230×10
250×9 (PR)
250×7
Hammer Strength Plate Loaded Dip:
230×20
230×20
230×20
320×15
320×15
Hammer Chins:
×12
×12
×10
×10
DB Hammer Curl (elbows forward, pronating at top):
55×8
45×10
45×8-30×12-15×20
Seated Military Press:
45×15-15-15
Band Pull-Aparts:
×25-25-25
Duration: 48 minutes