friday:chest and shoulders

warmup: band routine 10-5's
-around the worlds
-front raises
-side raises
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cable flys high with cable fly lows
1.10 high /10 low
2.8 high/8 low
3.8 high/8 low
4.6 high/6 low
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pec dec with 5 super slow pushups in between
1.12
2.10
3.10
4.8
5.8
6.6
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behind the neck hammer strength with 7 super slow close grip cable pushups inbetween
1.12
2.10
3.10
4.8
5.6