8/4 – Bench – DE

Cable Crossover (pulleys @ shoulder level, arms crossing over):
20×20
40×15
60×12
80×12
100×10-50×15-30×20

Flat Cable Flyes (palms towards face):
30×12-12-12-12-12

Incline Cable Flyes:
30×12-12-12-12-12

Incline Bench Press (slow negatives):
45×10-95×10-115×10-135×10-95×15

Incline Bench Press (steep incline):
45×10-95×10
115×10
135×10-95×10

Military Press:
45×10-10

Seated Tricep Pushdown Machine (single-arm):
35×15
55×15
215×15 (both)

Hanging Scapular Retractions:
×10-10-10

Hammer Curls:
60s ×10-50s ×10-40s ×10-25s ×10-20s ×10

Band Pull-Aparts:
×25-25-25

Duration: 50 minutes