Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Skull Crushers:
25×20
CG Bench Press:
45×20
Bench Press:
45×20
Reverse-grip Bench Press:
45×20
OH Plate Extensions:
25×20
Seated Chest Press Machine * Seated Chest Press Machine (reverse grip):
70×15*70×15
70×15*70×15
70×15*70×15
Seated Chest Press Machine (reverse grip):
100×10
145×10
175×10
190×5
Seated Shoulder Press Machine:
50×10
65×10
65×10
65×10-50×10
KB Squeeze Press:
106×12-12-12
Seated Tricep Pushdown Machine:
155×15
155×15
155×15
Rope Pushdowns:
50×15
70×15
90×15
Pushdowns (elbows out) * Underhand Pushdowns:
50×15*50×15
50×15*50×15
70×20*70×20
Hammer Chins * Hanging Scapular Retractions:
×10*10
×10*10
×10*10
DB Hammer Curls (pronating at top):
40×10
40×10
40×10
40×10
40×10
Preacher Curls:
25×12
45×12
65×12
65×12
65×12
DB Curls (supinated, elbows tucked forward):
25×15-8-7
Standing Band Pec Flyes:
purple ×25-25-25-25-25
Band Pull-Aparts:
×25-25-25
Duration: 60 minutes