1000 ABW
Chest 10-12 sets
A Flat DB twist press (w/squeeze at top) 20sx12,10,10
B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x8, 40xF, 20xF (constant tension - to chest, no lockout)
C LF Machine press + stretch push-up superset 49x3x10+10
Shoulders 6-8 sets
D Heavy lateral partials 15sx35,35,35,30
E Rev cable flye (1-arm, high pulley) 5x3x12/s
F Face down rear delt partial 20sx10+6+5=21RP
25mins bike
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