Back and Chest

warmup 1: 5 min cardio
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decline press / assisted pullups / russian twists
1. 20 / 20 / 20
2. 18 / 25 / 20
3. 15 / 20 / 20
4. 12 / 25 / 20
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incline smith drops / lying pullups / hanging leg ups
1. 6, 8, 10 / 30 / 12
2. 6, 8, 10 / 30 / 12
3. 4, 6, 8 / 25 / 10
4. 4, 6, 8 / 25 / 10
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flat bench / heavy shrug
1. 8 / 10
2. 6 / 8
3. 4 / 6