warm up: 5 min cardio
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decline press / ball alternating pushups / dead lifts into shrugs / reverse crunches
1. 15 / 20 total / 12 , 15 / 30
2. 10 / 16 total / 10 , 12 / 25
3. 8 / 12 total / 8 , 10 / 20
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incline cable fly (bench) / flat dumbell hammer press / single arm t-row / reverse pullup / hanging leg swing
1. 20 / 6 / 12 each / 15 / 20
2. 15 / 8 / 10 each / 15 / 18
3. 12 /10 / 8 each / 15 / 15
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