Chest and Shoulders

warmup : 5min cardio
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smith flat bench with hammer behind the neck
1. 12 / 12
2.10 / 10
3. 8 / 8
4. 6 / 6
5. 4 / 4
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incline dbell with standing smith press
1. 10 / 15
2. 8 / 12
3. 6 / 10
4. 15 / 8
5. 20 / 8
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smith raises (heavy ) with hammer wide chest
1. 8 / 12
2. 8 / 10
3. 6 / 8
4. 20 / 20
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75 pushups
75 side raise