Kind of a DE/mismash session before taking the next few workouts off.
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
Bench Press:
45×20
CG Bench:
45×20
Reverse Bench:
45×30
Arsenal Plate-Loaded Chest Press (seat pos: 5):
90×20
180×15
270×10
360×10
450×10-360×10-270×10
TG Plate Loaded Shoulder Press:
90×10
180×10
270×10
300×7 (PR)-270×6-180×10-90×12
Hammer Chins:
×10
×10
×10
×10
Arsenal Plate Loaded Seated Row (various grips):
180×12
180×12
180×12
180×12
TG Plate Loaded Dip:
180×20
180×20
180×20
180×20
Single-arm Cable Crossover Extensions:
30×20
50×12
70×8-40×10-20×15
Arsenal Seated Bicep Curl:
100×12
120×7-60×12-30×20
DB Curl * DB Hammer Curl (elbows forward, pronating at top):
40×5*5
30×5*5
30×7*15-15×12*15
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes