Chest and Back

Warm up: cardio 5min
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close grip pull downs with flat dumbbell press
1. 15/ 12
2. 12/ 10
3. 10/ 8
4. 8/ 6
5. 6/ 4
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smith low rows with wide chest hammer press
1. 20 / 15
2. 4,6,8 / 12
3. 3,5,7 / 10
4. 8 / 8
5. 6 / 6
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hammer incline with shrugs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4/ 8