Cable Crossovers ( high-middle pulley, arms crossing):
30×10-10
50×10-10
70×10-10-30×20
Seated Pec Flye Machine:
175-190-205×10 (low)
175-190-205×10 (mid)
175-190-205×15 (high)
Bench Press:
45-95-145-165-185×10
205-225-245-265×5
Incline Bench Press:
45-95-145-165-185×10
205-225×5
Seated Bicep Curl Machine:
35-45-55-70-85-100-115-100-85-70-55-45-35×10
Seated Bicep Curl Machine (hammer grip):
50×10-10-10-10-10
Standing Cable Drag Curls (y-stack):
30×10-10-10-10-10-10
Band Pull-Aparts:
×25-25-25-25-25
Duration: 50 minutes