Plate Halos:
25×40
Seated Plate Squeeze Press:
25×30
Plate Squeeze Press:
25×30
Plate Skull Crusher:
25×20
OH Plate Extensions:
25×20
Bench Press:
45×30
CG Bench Press:
45×30
Seated Military Press:
45×30
TG Plate Loaded Incline Chest Press:
90×20 (seat pos: 4)
180×10
230×10
280×8
280×6 (seat pos: 2)
280×6 (seat pos: 7)
230×8
180×10
180×12
Strict Standing Military Press:
45×20
95×10
135×10
185×10
205×8
225×6
245×5
245×5
225×4 (wide grip)
Chins/Pullups (various grips):
×10
×10
×10
×10
×10
DB Hammer Curl (elbows forward, pronating at top):
40×12
50×12
55×10-30×30-20×30
Band Pull-Aparts:
×25-25-25
Duration: 55 minutes