11/20 – Upper

Quick upper body workout.

Strict Military Press:
45×20
65×10
85×10
105×10
125×10
145×30

Arnold Presses:
40×10
40×10
40×10

Rear Laterals:
40×10
40×10
40×10

Bench Press:
135×10
155×10
175×10

CG Bench Press:
135×10
155×10
175×10

Cable Crossovers:
30×10
30×10
30×10
30×10
30×10

Pec Flye Machine:
70×10
70×10
70×10
70×10
70×10

OH Rope Extensions:
30×10
30×10
30×10

Single-arm Cable Pushdowns:
20×10
30×10
30×10

Dips:
bw ×10
bw ×10
bw ×10

Hammer Chins:
bw ×10
bw ×10
bw ×10
bw ×10
bw ×15

Band Pull-Aparts:
red ×25
red ×25
red ×25

Duration: 35 minutes