6/30 – Bench – ME

Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12

Seated Pec Flye Machine (pausing reps at top):
100×12
155×12
205×20-100×20

Flat DB Squeeze Press:
25s ×15-15-15

Incline DB Squeeze Press * Incline DB Press:
20s ×15*15-15*15

Military Press:
45×25-25

T-bar Row (using narrow pulldown handle):
180×12
180×12
180×12
180×12
180×12

Side Laterals:
20×20
20×20
20×20

Seated Front Laterals:
20×12
20×12
20×12

Band Pull-Aparts:
×25-25-25-25-25

Duration: 35 minutes