tri's and flys

warmup 1: 5min cardio
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warmup 2: cable routine
- 100 low cable fly
- 50 each arm single extensions
- 50 each arm side extensions
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 flat hammer press into flys / bench crunch / dips
1. 20 , 15 / 25 / 18
2. 18 , 12 / 25 / 15
3. 15 , 10 / 20 / 12
4. 12 , 8 / 20 / 10
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high cable flys / light skull / reverse crunch on back extension
1. 20 , 25 , 30
2. 18 , 20 , 30
3. 15 , 18 , 30
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mid cable flys / seated leg swings / overhead cable extensions
1. 20 , 30 , 15
2. 15 , 25 , 12
3. 10 +hold, 20 , 10