Chest and Shoulders

warmup: 5min cardio
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smith flat bench with push ups - high arm position
1. 15 / 20
2. 10 / 20
3. 8 / 15
4. 6 / 15
5. 4 / 12
6. 3 / 12
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behind the neck hammer strength with seated side laterals
1. 15 / 12
2. 12 / 12
3. 10 / 12
4. 8 / 10
5. 6 / 10
6. 4 / 10
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decline press with push ups - low arm position
1. 12 / 20
2. 8 / 15
3. 6 / 12
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hammer military press ( d-bell alternating ) with front raises
1. 16 total / 16 total
2. 14 total / 14 total
3. 12 total / 12 total