9/10.
Paused Incline Bench Press:
45×20
45×20
45×20
135×5
155×5
175×5
195×5
215×5
235×3
255×1
285×1
305×1
325×1
275×6
Flat DB Bench Press (neutral grip):
100×10
100×10
100×10
Flat DB Bench Press (superset behind neutral grip):
100×10
100×10
100×5-6
Cable Crossovers:
30×10
40×10
50×10
60×10
73×12 (PR)
50×15
40×20
Single-arm Cable Extensions:
20×12
30×12
40×12
Seated Tricep Extension Machine:
100×12
100×12
100×12
Pushdowns:
40×12
50×12
60×12
70×12
80×12
Hanging Scapular Retractions:
+30×12
+30×12
+30×12
bw ×12
Band Pull-Aparts:
purple ×25
purple ×25
purple ×25
Duration: 45 minutes