Chest and Back

warm-up 1: 5min cardio
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warm-up 2: 75 close grip lat pulls / 75 wide grip pushups
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bent over rows with incline dumbbells
1. 10 each / 12
* 15 hangin leg swings
2. 8 each 10
* 30 plate shrugs
3. 7 each / 8
* 20 dumbbell russian twists
4. 6 each / 6
* 30 rope crunches
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flat bench (slow and controlled) with single arm t-bar row
1. 8 / 8 each arm
2. 8 / 8 each arm
3. 8 / 10 each arm
4. 6 / 10 each arm
5. 6 / 12 each arm
6.6 / 12 each arm
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wide grip lat pull with hammer strength wide grip
1. 12 / 10
* 15 hangin leg swings
2. 10 / 8
* 30 plate shrugs
3. 8 / 7
* 20 dumbbell russian twists
4. 6/6
* 30 rope crunches