Warmup : 5min cardio
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flat dbell press with mid cable flys
1. 10 full , 8 half, 3 holds / 8 plus hold
2. 6 full , 6 half , 2 holds / 5 holds
3. 4 full , 4 half , 2 holds / 4 plus 3 holds
4. 3 full , 3 half . 1 hold / 15
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decline press / standing high flys (dbell )
1. 30 / 16
2. 10 ( 3 second rest at top and bottom ) / 14
3. 4-6 / 12
4. 8 full , 4 half, 1 hold / 10
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incline machine 100 alternating / 150 crunches
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100 pushups / leg ups 75
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