Chest and Shoulders

warmup: 5min cardio
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decline press with seated bar military press
1.15 / 15
2. 12 / 12
3. 10 / 10
4. 6-8 / 6-8
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flat dumbell press with arnold d-bell press ( light )
1. 10 / 18
2. 8 / 15
3. 6 / 12
4. 4 / 10
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flat flys with upright flys
1. 12 / 8
2. 8 / 12
3. 8 / 8
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routine : remainder of time
- 20 pec dec / if waiting 20 pushups instead
- front cable raises , single arm 10 each
- side cable raises , single arm 10 each