Light upper, resting the elbow and shoulder.
Flat DB Bench (superset with flat db squeeze press):
50×8
50×8
50×8
50×8
Flat DB Squeeze Press:
50×8
50×8
50×8
50×8
Incline DB Bench (superset with incline db squeeze press):
50×8
50×8
50×8
50×8
Incline DB Squeeze Press:
50×8
50×8
50×8
50×8
CG Bench Press:
135×12
135×12
135×12
Cable Crossovers:
30×10
30×10
30×10
30×10
30×10
Flat DB Flyes:
40×10
40×10
40×10
40×10
40×10
Rope Pushdowns:
30×20
30×20
30×20
OH Rope Extensions:
30×12
30×12
30×12
Single-arm Underhand Pushdowns:
17×20
17×20
17×20
Reverse-grip Bench Presss:
45×20
45×20
45×20
45×20
45×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 30 minutes