Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×12
30×12
40×12
50×12
60×12
Flat Cable Flyes (palms towards face):
20×12
30×12
30×12
30×12-20×20
Cable Crossover (high pulley):
50×12
70×12
90×12
Incline Bench Press (slow negatives):
45×10-10
65×10-85×10-105×10
Seated Tricep Pushdown Machine (single-arm):
35×15
50×15
Hanging Scapular Retractions:
×10-10-10-10-10
OH KB Press
20s ×15-15-15
Hammer Curls (elbows forward):
20s ×15-15-15
Band Pull-Aparts:
×25-25-25-25-25
Duration: 45 minutes