warmup: cardio 5 min
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crossover dumbell presses with incline bench cable pushdowns
1. 15 each / 15
2. 12 each / 12
3. 10 each / 10
4. 8 each / 8
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standing military smith press with skull crushers
1. 10 with 12
2. 10 with 10
3. 8 with 8
4. 8 with 8
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routine 1 : bands x4
- front 10
- side 10
- around the world 10
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rountine 2 : x3
- free weight dips 20
- plate shrugs 20
- standing overhead extensions 20
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