Chest and Back

warm up: 5min cardio
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- 75 push ups ( get warm up pump)
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dumbbell flat bench with bent over rows
1. 10 / 10 each
2. 8 / 8 each
3. 6 / 7 each
4. 4 / 6 each
5. 2-3 / 6each
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incline dumbbells with lat pull downs
1. 10 / 10
2. 8 / 8
3. 6 / 6
4. 6 / 5
5. 4 / 4
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hammer strength wide chest with standing mid cable rows
1. 25 / 10 plus 5 holds
2. 15 / 8 plus 5 holds
3. 8 / 6 plus 5 holds
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dumbbell pullovers with shrugs
1. 8 / 20
2. 8 / 30
3. 8 / 40