Chest and Tris

warmup 1: armbike 5 min
warmup 2 : incline tri ext 100 / 100 pushups
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incline dbell flys / dbell overhead extensions (seated)
1. 15 / 12
2. 12 / 10
* 40 crunches
3. 10 / 8
4. 8 / 6
* 40 crunches
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smith flat ( grip changes ) / double kickbacks
1. 7 wide, 7mid , 7close / 18
2. 6 wide, 6mid , 6close / 15
3. 5 wide, 5mid , 5close / 12
4. 5 wide, 4mid , 3close / 18
5. 4 wide, 3mid , 2close / 18
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routine x3
- 20 low to high
- 15 skulls
- 12 flys