Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
CG Bench:
45×20
Ultra-wide Bench:
45×20
Bench Press (70%, paused, ring on rings):
45×20
45×20
135×10
135×10
165×5
205×3
205×3
205×3
205×3
205×3
205×3
225×3
225×3
Standing Military Press:
45×20
135×8
155×8
155×8
175×8
175×10
135×12
Seated Tricep Pushdown Machine:
235×12
235×12
235×12
Hammer Chins:
+30×10
+30×7
+30×4
+30×4
DB Hammer Curl (elbows forward, pronating at top):
45×10
45×10
45×10
45×8
Band Flyes:
×50
Single-arm OH KB Press:
44×12
Band Pull-Aparts:
×25-25-25
Duration: 48 minutes