Chest and Back

warmup 1: cardio
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warmup 2 : 75 pushups
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behind the neck pulldowns with alternating hammer flat press (dbells)
1.15 / 18 total
2.12 / 16 total
3.10 / 14 total
4.8 / 12 total
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smith low row drop with hammer strength wide chest
1. 8,12 / 15
2. 6,10 / 12
3. 4,8 / 10
4. 4,6 / 8
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mid cable row / low to high dumbells / cable crunches
1. 15 , 20 total, 25
2. 12 , 18 total, 25
3. 10 , 16 total, 25
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incline alternating dbell press / seated leg swings / shrugs
1.16 total, 20, 12
2.14 total, 20 , 10
3. 12 total , 20 , 8
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flat bench / crunches / pullups
1.18, 20, 6-8
2. 4, 20, 6-8
3.18, 20, 6-8
4. 4, 20, 6-8
5. 15, 20, 6-8
6. 4, 20, 6-8