Seated Chest Press Machine:
30×20 (incline seat position)
50×20
85×15
85×15
85×15 (switch to flat seat position)
85×15
85×15 (switch to decline seat position)
85×25
Seated Pec Flye Machine:
100×15-15-15-30
Seated Shoulder Press Machine (15s hold @ top of last rep each set):
30×15
50×15-30×15-15
Flat DB Bench * Flat DB Squeeze Press:
30×15*15
Incline DB Bench * Incline DB Squeeze Press:
30×15*15
High Incline DB Bench * High Incline DB Squeeze Press:
30×15*15
Seated Cable Row (wide neutral grip):
100×10
120×10
140×10
160×10
180×10-100×15
KB Side Laterals (straight arms, kb held straight out):
20×12
15×15
15×15
Band Pull-Aparts:
×25-25-25
Duration: 26 minutes