Chest and Tris

warmup: 5min armbike
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12 incline dumbell, 10 dbelll overhead extensions, 20 leg swings
10 incline dumbell, 8 dbelll overhead extensions, 20 leg swings 
8 incline dumbell, 6 dbelll overhead extensions, 20 leg swings 
6 incline dumbell, 6 dbelll overhead extensions, 20 leg swings 
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6 flat dumbell , 8 skullcrushers
8 flat dumbell , 10 skullcrushers 
10 flat dumbell , 12 skullcrushers 
12 flat dumbell ,15 skullcrushers 
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15 low flys , 15 tricep extensions , 20 rope crunches
15 low flys , 15 tricep extensions , 20 rope crunches 
15 low flys , 15 tricep extensions , 20 rope crunches