Chest and Tris

warm-up 1: 5min armbike
warm-up 2: 50 flat dumbell press light weight
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flat dumbell / pec dec  / dips / leg swings
1. 10 / 20 / 15 / 20
2. 8 / 15 / 12 / 15
3. 6 / 12 / 15 / 20
4. 4 / 20 / 12 / 15
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wide grip hammer strength / skullcrushers / pushups / rope crunches
1. 15 / 10 / 20 / 20
2. 10 / 8 / 20 / 20
3. 6 / 12 / 20 / 20
4. 4 / 15 / 20 / 20
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smith incline / tri cable extensions
1. 20 / 30
2. 18 / 25
3. 15 / 20