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