Cable Crossover (Y-pulleys @ shoulder level, arms crossing over):
17×15-15-15
Cable Crossover (Y-pulleys set high):
17×15-15-15
Upwards Cable Crossover (Y-pulleys set low):
17×15-15-15
Incline DB Bench:
20×15-15
Flat DB Bench:
20×15-15
DB Military Press:
20×15-15
Wide Neutral-grip Lat Pulldowns:
100×15-15-15
CG Pulldowns:
100×15-15-15
DB Shrugs:
40s ×15-15-15
Preacher Curls * Reverse Preacher Curls:
25×15*15
25×15*15
25×15*15
DB Hammer Curls * DB Curls:
15×15*15
15×15*15
15×15*15
Incline DB Curls:
10×15-15-15
OH Preacher Extensions:
25×15-15-15
V-bar Pushdowns:
30×50
Rope Pushdowns:
30×50
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes