Chest

warmup 1: cardio 5min

warmup 2: 100 cable flys
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smith flat bench with low to highs
1. 20 / 30
2. 12 / 20
* 50 crunches
3. 10 / 18
4. 8 / 16
* 50 crunches
6. 3-5 / 14
7. 3-5 / 12
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wide chest hammer chest / incline dbell flys
1. 12 / 12
2. 10 / 10
* 30 leg swings
3. 8 / 8
4. 6 / 6
* 30 leg swings
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100 pushups