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