Back and Chest : Cut season begins

warmup : 7min cardio
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smith machine incline with bent over rows (dumbell)
1. 15 smith / 10 each arm rows
2. 10 smith / 8 each arm rows
3. 6-8 smith / 6 each arm rows
4. 6 slow smith / 4 slow each arm rows
5. 3-4 press and hold repeated smith / 3-4 hold at top each arm rows
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flat dumbell press with lat pulldowns
1. 12 press / behind the neck 10 pulldown
2. 6-8 press / wide grip 8-10 pulldown
3. 4-6 press / reverse grip 8-10 pulldown
4. 3 holds press / 6-8 reg pulldown
5. 2-3 press / 4-6 reg pulldown
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smith low row wide grip (keeping back 90 degrees) with hammer strength wide chest
1. 3 drop weight , 5 drop, 7 low row / 15 wide chest
2. 8 low row / 3 drop weight, 5 drop, 7 wide chest
3. 4 drop weight, 6 low row / 4 drop weight, 6 wide chest
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routine - 3 times through
- 10 pullups, 10 hanging leg swings, 15 pushups