Chest / Triceps

warm-up : arm bike 5min
--------------
incline smith (close, med, wide) / skull crushers ( low, med, high ) - switching order each set
1. 5, 5, 5 / 5, 5, 5
2. 5, 5, 5 / 5, 5, 5
3. 4, 4, 4 / 6, 6, 6
4. 6, 6, 6 / 4, 4, 4
5. 4, 4, 4 / 4, 4, 4
---------------
overhead d-bell extension / flat d-bell press
1. 12 / 8
2. 10 / 8
3. 8 / 6
4. 6 / 6
---------------
decline / dips
1. 20 / 20
2. 18 / 18
3. 15 / 15
4. 12 / 12