10/10. Good energy, no aches or pains in the elbows/shoulders.
Flat Neutral-grip DB Bench * Flat DB Squeeze Press:
30×15*15
30×15*15
30×15*15
Flat DB Bench:
30-40-50×10
100×5
120×5
130×8
Incline DB Bench:
55×15-15-15-15-15 (last set alternating arms)
Cable Crossovers (dropset, starting @ high pulley position to low):
30×15-15-15-15-15-15
Single-arm Cable Crossovers (high-med-low):
20×15-15-15
OH Rope Extensions (low position, dropset):
60-50-40-30-20-10×20
DB Forearm Curls (no concentric, reps to failure, slow negatives):
55×5
Reverse DB Forearm Curls (sets to failure):
10×50
10×30
10×15-5×25
Band Pull-Aparts:
red ×25
red ×25
red ×25
Duration: 50 minutes