Texans 10-8 Upper Body Sequence

Rule # 1 Raise and lower the weight through the muscles full range of motion.
Rule # 2 Eliminate momentum during the raising phase of each exercise.
Rule # 3 - Pause momentarily (stop for a count of 1001) in the muscle's contracted
position with a smooth transition from the raising of the weight to the
lowering of the weight (no sudden drop).
Rule # 4 Emphasize the lowering of the weight (take longer to lower the weight).
Bench press 10 reps
Rest 90-seconds
Bench press 8 reps
Rest 90 seconds
Pullover 10 12 reps (pre-exhaust lats)

No Rest
Lat pull-down 10 12 reps
Rest 90 seconds
Dumbbell incline press 10 reps
Rest 90 seconds
Dumbbell incline press 8 reps
Rest 90 seconds
Rear Delt 12 reps (pre-exhaust rear delt & upper back)

No Rest
Seated row 10 12 reps
Rest 90 seconds
Rotator cuff external rotation
Rest 90 seconds
Lateral raise 12 reps (pre-exhaust deltoids)
Rest 90 seconds
Seated press 10 reps
Rest 90 seconds
Seated press 8 reps