Strength – Chest: seated press, shoulder press, accessories

Horizontal Loading
LLT
Machine Chest Press – Hammer Strength
reps 12
intensity
Tempo controlled
Rest 45s
- Adjust seat height so that the handles are at mid-chest position when you sit down - Slightly arch the back & lace feet in front of you on foot rest or on the ground - Push arms to a fully extended position, then inhale through the nose as you bring the machine handles back towards the chest - Exhale through the mouth when pressing
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 45s (h:m:s)
2 12 RPE Controlled 45s (h:m:s)
3 12 RPE Controlled 45s (h:m:s)
LLT
Overhead Press – Barbell
reps 8
intensity
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 8 RPE Controlled (h:m:s)
LLT
DB Side Lat Raise
reps 12
intensity
Tempo controlled
Rest 1m
Set Reps Intensity Tempo Rest
1 12 RPE Controlled 1m (h:m:s)

Perform as a superset with overhead press

LLT
Cable Chest Fly
reps 8
intensity
Tempo controlled
Rest 45s
Set Reps Intensity Tempo Rest
1 8 RPE Controlled 45s (h:m:s)
2 8 RPE Controlled 45s (h:m:s)
3 8 RPE Controlled 45s (h:m:s)
LLT
Triceps Pushdown – Cable
reps 12
intensity
Tempo controlled
Rest
Set Reps Intensity Tempo Rest
1 12 RPE Controlled (h:m:s)
2 12 RPE Controlled (h:m:s)
3 12 RPE Controlled (h:m:s)
LLT
Dumbbell Upright Row
reps 10
intensity
Tempo controlled
Rest 1min
Set Reps Intensity Tempo Rest
1 10 RPE Controlled 1min (h:m:s)
2 10 RPE Controlled 1min (h:m:s)
3 10 RPE Controlled 1min (h:m:s)

superset with tricep pushdown