back and chest

warmup : 200 abs
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bench press with pullups
1.12 bench / 12 pullups
2.10 bench / 10 pullups
3.8 bench / 8 pullups
4.6 bench / 8 pullups
5.4 bench / 6 pullups
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t-bar row with incline dumbells
1.12 row / 10 incline
2.10 row / 8 incline
3.8 row / 6 incline
4.6 row / 6 incline
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pullovers with back extensions
1.15 pullovers/ 20 back ex
2.12 pullovers/ 15 back ex
3.10 pullovers/ 12 back ex
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decline press with shrugs
1.10 decline/12 shrugs
2.8 decline/10 shrugs
3.6 decline/10 shrugs