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
Seated BB Press:
45×20
CG Bench:
45×20
Ultra-wide Bench:
45×20
Reverse-grip Bench:
45×20
Bench Press:
45×20
135×10
135×10
165×10
195×10
195×10
195×10
195×10
195×12
Seated DB Press:
35×15-55×12
75×10
75×10
75×10
Rope Cable Face Pulls (palms down):
50×15
95×15 (stack)
105×15
105×15
105×15
Rope Cable Face Pulls (palms up) * Rope Lat Pushdowns:
50×15*15
50×15*15
80×12*12
95×10*10
DB Hammer Curl (elbows forward, pronating at top):
50×10
50×10
50×12
JM Press:
45×20
65×20
85×20
Band Pull-Aparts:
×25-25-25
Duration: 35 minutes