Chest and Back

warmup 1: 5min rows
----------------
incline smith ( wide, mid , close ) / low row ( over / under ) / push ups
1. 10, 10, 10 / 12, 12 / 30
2. 8, 8, 8 / 10, 10 / 30
3. 6, 6, 6 / 8, 8 / 30
---------------
flat smith (close, mid, wide ) / pull ups ( forward / reverse grips ) / back extensions

1. 10, 10, 10 / 10, 8 / 30
2. 8, 8, 8 / 8, 10 / 30
3. 6, 6, 6 / 8, 8 / 30

---------------
mid cable flys / plate shrugs
1. 25 / 25
2. 20 / 20
3. 18 / 18
----------------