Chest & Back

warm up 1 : 5 min row
--------------
warm up 2 : 100 alternating hammer dumbbell press / 200 plate shrugs
--------------
Incline dumbbell / close grip lat pull
1. 12 / 10
2. 10 / 8
3. 8 / 6
4. 6 / 4
--------------
decline bench / lying pull-up using pedestal
1. 12 / 20
2. 10 / 18
3. 8 / 15
4. 6 / 12
--------------
100 light pullovers / 100 push ups ( 25 wide grip , 25 close , 25 high right, 25 high left )