warmup 1: armbike 5min
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warmup 2: 75 seated shoulder flys , 75 flat dbell flys
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flat dumbell press / seated alternating hammer front raises
1. 12 / 20 total
2. 10 / 18 total
3. 6-8 / 16 total
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standing smith military press (or try incline hammer option?) / decline pushups
1. 15 ( or 10 each ) / 25
2. 12 (or 8 each ) / 20
3. 10 (or 6 each ) / 18
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pec dec / upright rows
1. 20 / 12
2. 18 / 10
3. 15 / 8
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100 alternating incline dbell
150 plate shrugs
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