12/23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4