1/5 – Push

Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
120×10
80×20

Incline DB Bench:
40×20
60×15
60×15
60×15
60×15
40×20

Flat DB Flyes:
45×15-15-15

Incline DB Flyes:
25×15-15-15

CG Bench Press:
135-155-175-195×10
215-195-175-155-135×5 (reps paused)

JM Press:
45×20
65×20
85×20
65×20
45×30

Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×15-30×15

Rope Pushdowns:
100-90-80-70-60×15-30×30

Seated Tricep Pushdown Machine:
235×8-8-8-8-10 (PR)

Band Pull-Aparts:
×25
×25
×25
×25

Duration: 63 minutes