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:
45×20-20
Reverse Bench:
45×20
Ultra-wide Bench:
45×20
Band Pushdowns:
red ×70
Bench Press (70%, paused):
45×20-20-20
135×10-10-10
165×5
205×3
205×3
205×3
205×3
Hammer Chins:
×10
×10
×10
×10
×10
Seated Military Press:
45×15
95×10
135×10
135×10
185×6
135×10
135×10
Arsenal Plate Loaded Shoulder Press:
90×10
180×10
Hammer Strength Pec Flye Machine:
55×15
100×10
160×10
220×10
295×10
295×10
305×10 (PR)
150×15
Nautilus Single-arm Tricep Extension Machine:
30×20
30×20
30×20
50×20
50×20
DB Hammer Curl (elbows forward, pronating at top):
45×10-30×10-20×10
50×10-30×10-20×10
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes