9/10. Shoulder/elbow feeling good. Pushing flat db bench a bit more. 140’s felt pretty easy until my shoulder stabilizers called it a day. Should be able to hit the 150’s soon.
Flat DB Squeeze Press (superset with neutral grip db bench):
25×10-45×10-65×10
DB Neutral Grip Press:
25×10-45×10-65×10
Flat DB Bench:
65×10
90×10
110×5
130×5
140×3
120×10
Flat DB Flyes:
25×25-25-25
Cable Crossovers (dropset, pulley height changed each drop):
30×15-15-15-15-15-15-15-15
Pec Flye Machine (dropset):
100-90-80-70-60-50×10
Reverse Pushdowns (dropset):
60-50-40-30-20×15
Pushdowns (dropset):
60-50-40-30-20×20
Band Kickbacks:
red ×20-20-20
DB Forearm Curls (no concentric, extra slow negatives to failure):
60×5
50×5
40×10
Reverse BB Forearm Curls:
25×30
25×15
25×15
Band Pull-Aparts:
red×25
red×25
red×25
Duration: 50 minutes