Chest and Back

warmup: cardio 5min
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warmup 2 : smith press 25 wide grip , 25 med. grip , 25 close grip
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Lat pulldowns with flys
1. btn 15 / flat 15
2. wide 12 / flat 12
3. close reverse 10 / flat 10
4. reg. 10 / flat 8
5. btn 8 / flat 6-8
6. wide 8 / incline 15
7. close reverse 8 / incline 12
8. reg. 6 / incline 10
9. btn 6 / incline 8
10. wide 6 / incline 6
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heavy shrugs with heavy dumbell flat press
1. 12 / 6
2. 10 / 4-5
3. 8 / 3-4