Warm up using seated cable machine
5 x press light
5 x fly light
10 x press light
10 x fly light
Superset cable chest press/cable pec flyes
10 x cable chest press
10 x cable pec flyes
90 sec rest
10 x cable chest press
10 x cable pec flyes
90 sec rest
10 x cable chest press
10 x cable pec flyes
90 sec rest
10 x cable chest press
10 x cable pec flyes
Bench Press
5 x warm up with bar
5 x warm up with 1/2 weight
10 x warm up full weight
90 sec rest
Bench Press rest/pause 10.6.4
10 x Bench press
10 sec rest
6 x Bench press
10 sec rest
4 x Bench press
2 mins rest
10 x Bench press
10 sec rest
6 x Bench press
10 sec rest
4 x Bench press
Pec Fly Machine
10 x pec fly
10 x pec fly
Supersets biceps cable curl/triceps cable ext
10 x biceps cable curl
10 x triceps cable ext
1 min rest
10 x biceps cable curl
10 x triceps cable ext
1 min rest
10 x biceps cable curl
10 x triceps cable ext