Chest and Shoulders

warmup: 5min cardio
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flat bench with standing smith press
1. 15 / 12
2. 10 / 10
3. 6-8 / 10
4. 4-6 / 8
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incline hammer strength with shrugs (easy curl bar - heavy)
1. 15 / 20
2. 12 / 15
3. 6-8 / 10
4. 4-6 / 8
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deck of cards
- pushups
- dumbbell upright row / raises
- around the world