4/6 ME Upper

Shirted 3-board press

Warm-up
135 x 5
225 x 3
275 x 1
315 x 1
365 x 1
405 x 1

Add shirt
455 x 1 4-board
495 x 1 4-board
545 x 1 3-board
585 x 1 3-board
635 x 1 3-board
675 x 1 3-board
705 x 1 3-board

Tricep pushdown
  105 x 12 x 3

Pec deck fly

 200  x 12 x 3

Medium grip lat pulldown

  210 x 12 x 3

Band Pull-apart
  small band x 12 x 3

Dumbbell hammer curl
  40 x 12 x 3