warmup 1 : 5min rows
----------------
warmup 2 : 100 incline smith / 150 lying pullups
----------------
flat dbell press / bent over rows / pec deck
1. 10 / 10 each / 25
2. 8 / 8 each / 20
3. 6 / 6 each / 18
4. 4 / 4 each / 15
----------------
dead lifts / decline bench / back extensions
1. 12 / 12 / 30
2. 10 / 10 / 25
3. 8 / 8 / 20
4. 6 / 6 / 18
---------------
down the line shrugs 2x
down the incline flys 2x