Chest and Back

warm-up 1: armbike 5min
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Flat dumbell / lat pull / flat fly / shrugs
1. 12 / 12 / 12/ 12
2. 10 / 10 / 10 / 10
3. 8 / 8 / 8 / 8
4. 6 / 6 / 6 / 6
5. 4 + 1 hold / 4 + 1 hold / 10 / 10
6. 3 + 2 hold / 3 + 2 hold / 12 / 12
7. 4 full , 4 half / 10 behind neck  / 14 / 14
8. 6 full , 6 half / 12 behind neck / 16 / 16
9. 15 / 15 behind neck / 18 / 18
10. 20 / 20 behind neck / 20 / 20