Chest

Warmup : cardio 5min
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decline bench with incline bench
1. 20 / 20
2. 12 / 8
3. 8 / 12
4. 8 / 8
5. 6 / 6
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Flat dumbbell flys with presses
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
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pullovers with incline dumbbell flys
1. 12 / 10
2. 10 / 8
3. 8 / 6