Chest Shoulders Triceps

warm-up : 5min cardio
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flat bench with machine dips
1. 15 reg / 15
2. 10 wide / 12
3. 10 close / 10
4. 6-8 reg / 8
5. 4-6 reg / 6
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high incline dumbbells with incline push downs
1. 12 / 20
2. 10 / 15
3. 8 / 12
4. 6 / 10
5. 4 / 8
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routine  1:
- front d-bell raises 16 total
- reverse pushdowns 20
- dbell flys 12

routine 2:
- close grip pushup 10
- wide grip pushup 10
- shoulder pushup 10