4/28 – Bench – DE

Elbow aside, easy presses.

Bench Press (70%, ring finger on outer rings, reps paused):
135×10
165×3
195×3
220×3
220×3
220×3
220×3
220×3
220×3
220×3
220×3
135×20 (reverse grip)

Seated Shoulder Press Machine:
70×12
85×12
100×12
115×12

Seated Tricep Pushdown Machine:
235×25 (PR)
235×15f
235×12f

Hanging Scapular Retractions:
×10
×10 (arched chest)
×10
×10 (arched chest)
×8-8 (one-arm, supported by green band)
×8-8 (one-arm, supported by green band)

Rear Delt Cable Extensions:
20×25-25

Hammer Curls:
40s ×10
60s ×10
85s ×8

Band Pull-Aparts:
×25-25-25-25-25

Duration: 45 minutes