Flat DB Bench:
40×20
60×15
80×12
100×10
120×10
80×20
Incline DB Bench:
40×20
40×20
40×20
40×20
40×20
40×20
Flat DB Flyes:
45×15-15-15
Incline DB Flyes:
20×20-20-20
Cable Crossovers (low, high):
70×15-30×15
70×15-30×15
70×20-30×20
Flat DB Pullovers:
30×15-15-15
CG Bench Press:
135-155-175-155-135×10
JM Press:
45×20
45×20
45×20
45×20
45×20
Rope Pushdowns:
70-60-50-40×10-30×30
Seated Tricep Pushdown Machine:
170×8-8-8-8-10
Band Pull-Aparts:
×25
×25
×25
×25
Duration: 61 minutes