back and chest

warmup: 200 abs, 100 pushups
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incline dumbell with lat pulldown and reverse flys while waiting
1.20 incline/15 reg lat/10 flys
2.10 incline /8 wide lat/10 flys
3.6-8 incline/8 close lat/10 flys
4.4-6 incline/8 behind reg lat/10 flys
5.2-4 incline/6 reg lat/10 flys
6.4+hold incline/6 wide lat/10 flys
7.6+hold incline/6 close lat/10 flys
8.8+hold incline/6 behind reg lat/10 flys
9.3 holds incline/4 reg lat/10 flys
10.2 holds incline/15 wide lat/10 flys
11.15 incline/15 close lat/10 flys
12.20 incline/15 behind reg lat/25 flys