Chest and Back

warm up 1 : row 5 min
----------------
warm up 2 : 100 decline , 100 t bar rows , 100 back extensions
----------------
dumbbell flat / high rows
1. 20 / 20
2. 15 / 15
3. 12 / 12
4. 10 / 10
----------------
Incline bar / shrugs
1. 15 / 30
2. 12 / 25
3. 10 / 20
4. 8 / 18
------------------
flat bar
1. 5
2. 4
3. 3