Chest and Triceps

warmup : 5min cardio
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Incline dumbell / decline pushup / russian plate twist / cable cross tri extension
1. 15 (3 sec. hold at top and bottom) / 20 / 30 total / 20
2. 12 / 20 / 30 total / 18
3. 10 / 18 / 30 total / 18
4. 8 / 18 / 30 total / 15
5. 6 / 15 / 30 total / 15
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Flat dumbell / pushup / hammer strength dip machine drops / seated leg swings

1. 12 (3 sec. hold at top and bottom) / 20 / 8, 10, 12  / 20
2. 10 / 20 /  8, 10, 12  / 18
3. 8 / 18 / 6, 8 , 10 / 18
4. 6 / 18 /  6, 8 , 10  / 15
5.  4 / 15 / 4, 6, 8  / 15