1 minute strict rest periods. Down to 30 seconds on the last two exercises.
47 total minutes.
Dumbbell Bench Press 88.67
Slight decline, 1s Flex
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8
Set 4 : 55x8
Set 5 : 60x8
Set 6 : 65x8
Set 7 : 70x8
Reverse Band Bench 215.83 (pro monster /30# top, 50 bottom)
1s pause, explosive
Set 1 : 135x5
Set 2 : 155x5
Set 3 : 165x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x5
Set 8 : 185x5
Slight Incline Bench 210
Set 1 : 135x6
Set 2 : 155x6
Set 3 : 175x6
Set 4 : 175x6
Set 5 : 175x6
Multi-grip Ladder Presses 10
2 sets, varying angles
Set 1 : 8 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep
Set 2:
Set 4 : 10 Lap/Rep
Set 5 : 5 Lap/Rep
Set 6 : 2 Lap/Rep
Dumbbell Lateral Raise 14
Set 1 : 10x10
Set 2 : 10x12
Set 3 : 10x12
Set 4 : 10x12
Cage Presses 99.17
Pause at bottom, explosive
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 85x5
Set 5 : 65x5
Set 6 : 65x5
Wiped
47 total minutes.
Dumbbell Bench Press 88.67
Slight decline, 1s Flex
Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8
Set 4 : 55x8
Set 5 : 60x8
Set 6 : 65x8
Set 7 : 70x8
Reverse Band Bench 215.83 (pro monster /30# top, 50 bottom)
1s pause, explosive
Set 1 : 135x5
Set 2 : 155x5
Set 3 : 165x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 185x5
Set 8 : 185x5
Slight Incline Bench 210
Set 1 : 135x6
Set 2 : 155x6
Set 3 : 175x6
Set 4 : 175x6
Set 5 : 175x6
Multi-grip Ladder Presses 10
2 sets, varying angles
Set 1 : 8 Lap/Rep
Set 2 : 6 Lap/Rep
Set 3 : 5 Lap/Rep
Set 2:
Set 4 : 10 Lap/Rep
Set 5 : 5 Lap/Rep
Set 6 : 2 Lap/Rep
Dumbbell Lateral Raise 14
Set 1 : 10x10
Set 2 : 10x12
Set 3 : 10x12
Set 4 : 10x12
Cage Presses 99.17
Pause at bottom, explosive
Set 1 : 45x5
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 85x5
Set 5 : 65x5
Set 6 : 65x5
Wiped