Chest and Back

warmup 1: 5min cardio
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warmup 2: 50 pushups / 150 plate shrugs
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flat bench press / hammer strength lat pulldown
1. 18 / 15
2. 10 / 12
3. 6 / 10
4. 4 / 8
5. 12 / 6
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seated row wide grip / incline dbell press
1. 15 / 15
2. 12 / 10
3. 10 / 6
4. 8 / 4
5. 8 / 12
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pullovers / back extensions
1. 20 / 20
2. 8 / 20
3. 12 / 20
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deadlifts / decline press
1. 10 / 15
2. 8 / 12
3. 6 / 10