Chest and Shoulders

warmup: 5min cardio
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flat bench with low reverse flys
1. 15 / 12
2. 10 / 12
3. 8 / 10
4. 6 / 10
5. 4 / 8
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flat flys with military dbell press
1. 20 / 10
2. 15 / 10
3. 12 / 8
4. 10 / 8
5. 8 / 6
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decline bench with shrugs
1. 15 / 25
2. 8 / 15
3. 4-6 / 8-10
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cable flys with high rope pulls
1. 25 / 20
2. 18 / 15
3. 15 / 12