Warmup: cardio 5min
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dumbell flat with plate shrugs
1.10 flat/ 20 shrugs
2.8 flat/ 20 shrugs
3.6 flat/ 20 shrugs
4.4+hold flat/ 20 shrugs
5.3+hold flat/ 20 shrugs
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incline flys with high close grip rows (cable)
1.12 flys / 10 rows
2.10 flys / 8 rows
3.8 flys / 8 rows
4.8 flys / 6 rows
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wide chest hammer with low cable rows
1.20 wide chest / 10 each arm
2.8 wide chest / 8 each arm
3.4-6 wide chest / 6 each arm
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pec dec with plate shrugs
1.15 pec dec / 18 shrugs
2.10 pec dec / 18 shrugs
3.25 pec dec / 18 shrugs
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