Chest and Tris

warmup : 5min armbike
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warmup 2 : 80 total pushups (20 wide,20 mid, 20 incline,10 right hand forward ,10 left hand forward) / 50 single arm tricep extensions each arm  
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20 incline dbell flys , 15 dips , 12 hanging leg swings x 3
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20 incline cable pushdowns , 15 high cable flys, 10 hangin leg swings x3
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flat smith 4 + hold , 3 + hold , 2 + hold , hold  x 2 or 3