Light DE work + deload.
Bench Press (65%):
45×30
135×10
165×3
165×3
165×3
165×3
165×3
165×3
165×3
165×3
Seated OH DB Press:
20×10-10-10-12
Lat Pulldowns (wide neutral grip):
100×10-10-10-10-10
Seated Tricep Pushdown Machine:
50×25-25-25
Hammer Curls:
20s ×10-10-12
Lat Pulldown Machine:
100×10-10-10-10-12
Shrugs:
225×12-12-12-12-12
Seated Cable Row:
100×10-10-10-10-12
Preacher Curls:
45×12-12-12
Reverse Preacher Curls:
25×12-12-12
Incline DB Curls:
15×12-12-12-12-12
Cable Curls (y stack):
40×12-12-12-12-12
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes