warmup 1: armbike 5min
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warmup 2: 120 alternating dbell press / 60 seated reverse flys
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dumbell incline hammer press / pec deck
1. 12 / 20
2. 10 / 18
3. 8 / 15
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100 close grip incline pushups
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high cable flys / rope crunches
1. 20 / 20
2. 15 / 15
3. 12 / 12
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heavy decline / heavy flat
1. 5 / 5
2. 4 / 4
3. 3 / 3
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