Warm up: 25s 3 x 20
Bench 135 3 x 5
Incline presses 35s 2 x 5 each, 40s 2 x 5 each
Cable flies 4 x 15 (2 sec hold) 65lbs
Stiff arm pull downs 5 x 10
Pull downs 5 x 10
Barbell rows 5 x 10
Reverse grip pushdowns 4 x 15
DB isolated tricep extensions 5 x 10 each
Uni reverse grip cable pull downs 4 x 10 each
Bicep curls 3 x 15
[youtube=https://www.youtube.com/watch?v=Hd8Sfjw6SE4]