Chest

warmup: 5min cardio

Decline bench with overhead dumbell swings
1. 15 / 12
2. 8-10 / 10
3. 4-6 / 8

Flat dumbells with incline flys
1. 6-8 / 12
2. 4-6 / 10
3. 2-4 /8

cable low to high with pec deck
1. 15 / 20
2. 20 / 15
3. 20 / 20

Flat bench (varying grip )
100