Seated Chest Press Machine (neutral grip, incline seat position):
50×12
70×12
85×12
100×12
115×12
130×12
145×12
Seated Pec Flye Machine:
205×15
205×15
205×20
Flat DB Squeeze Press:
20s ×15-15-15
Incline DB Squeeze Press:
20s ×15-15-15
Incline DB Press:
20s ×15-15-15
Ultra-wide Bench Press:
45×25-25
Leaning DB Row (pulling to hip):
100×8-8
100×8-8
100×8-8
130×8-8
Seated Side Laterals:
20×12
20×12
20×12
Seated Front Laterals:
20×12
20×12
20×12
Band Pull-Aparts:
×25-25-25-25-25
Duration: 40 minutes