3-5 sets of 12-20 per movement.
Seated Chest Press Machine (neutral grip)
Seated Chest Press Machine
Seated Pec Flye Machine
Seated Bicep Curl Machine
Standing DB Curls
Single-arm OH DB Extensions
Straight-bar Pushdowns
BTB Pushdowns
Single-arm Reverse Pushdowns
DB Pullovers
Band Pull-Aparts
Duration: 30 minutes