Seated Chest Press Machine:
70×12 (incline seat position)
70×12
70×12 (switch to flat seat position)
70×12
70×12 (switch to decline seat position)
70×15
Decline DB Bench * Decline DB Flyes:
25×15*25×15
25×15*25×15
25×15*25×15
Seated Pec Flye Machine:
80×15-15-15
DB Row:
110×10
110×10
110×10
Bench Dips (palms out):
×15-15-15
Rope Pushdowns:
30×20-20-40
Side Laterals:
25×20
25×20
25×20
Band Pull-Aparts:
×25-25-25-25-25
Duration: 30 minutes