Chest and legs

warmup 1 : stairs 5min
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warmup 2 : 100 decline pushups / 100 leg extsensions
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smith incline / air squats
1. 15 / 30
2. 15 / 30
3. 12 / 24
4. 12 / 24
5. 10 / 20
6. 10 / 20
7. 8 / 16
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flat smith / weighted lunges

1. 15 / 30
2. 15 / 30
3. 12 / 24
4. 12 / 24
5. 10 / 20
6. 10 / 20
7. 8 / 16