Plate Halos:
25×40
Seated Plate Squeeze Press:
25×20
Plate Squeeze Press:
25×20
Plate Pullovers:
25×20
Plate Skull Crusher:
25×20
CG Bench:
45×20
Reverse-grip Bench:
45×20
Ultra-wide Bench:
45×20
OH Plate Extensions:
25×20
Bench Press (70%, paused, various widths):
45×20
135×10
175×5
210×3
210×3
210×3
210×3
210×3
JM Press:
45×20
65×20
85×20
65×20
65×20
Hammer Chins:
×10
×10
×10
×10
×10
TG Plate Loaded Shoulder Press:
90×20
180×15
180×15
180×15
180×15
180×15
DB Hammer Curl (elbows forward, pronating at top):
45×15
45×15
45×15-20×25
Band Pull-Aparts:
×25-25-25
Duration: 40 minutes