Back and Chest

warmup: 5min arm bike
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bench press / incline pulldown / dumbell shrug / high cable fly
1. 30 / 8 / 20 / 8
2. 8 / 30 / 8 / 20
3. 20 / 7 / 15 / 7
4. 7 / 20 / 7 / 15
5. 15 / 6 / 15 / 6
6. 6 / 15 / 6 / 15
7. 12 / 5 / 12 / 5
8. 5 / 12 / 5 / 12
9. 10 / 4 / 10 / 4
10. 4 / 10 / 4 / 10