Incline Bench Press:
45×20
45×20
45×20
135×10
135×10
165×10
195×10
240×5
275×3
305×1
320×2
240×10 (medium grip)
Paused Bench Press (medium grip):
135×10
210×5
240×3
265×6
Flat DB Bench Press:
70×10
90×4
110×4
130×5
Flat DB Flyes:
60×10
60×10
60×20
CG Bench Press:
135×10
190×4
230×4
255×6
Single-arm Reverse Tricep Pushdown:
30×10
40×10
BTB Pushdown:
160×12
160×12
Wide-grip Pushdowns:
40×20
43×20
43×20
OH BB Extension:
45×20
45×20
Hanging Scapular Retractions:
bw ×10
bw ×10
bw ×12
bw ×12
Band Pull-Aparts:
red ×50
red ×50
red ×50
Duration: 70 minutes