Chest and Back

warmup: 7min cardio
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hammer strength lat pulldown with reverse grip low row ( free bar)
1.20 alternating / 20 rows
2.16 alternating / 15 rows
3.14 alternating / 12 rows
4.12 alternating / 10 rows
5.10 alternating / 8 rows
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flat dumbell press with hammer strength incline press
1. 8,12 with 20 alternating
2. 6,10 with 18 alternating
3. 4,8 with 16 alternating
4. 3,6 with 14 alternating
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behind neck lat pull with d-bell shrugs
1. 15 with 10 (heavy)
2. 12 with 10 (heavy)
3. 10 with 8 (heavy)
4. 8 with 8 (heavy)
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decline bench with smith flat
1.10 with 20
2. 8 with 18
3. 8 with 15
4. 6 with 25