Back and Chest

warmup 1 : 5min cardio
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warmup 2 : 100 hammer wide chest / 40 pullups
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flat bench bar / incline bar / t bar row / smith low row reverse grip / bench side to side crunches
1. 8 / 20  / 10 / 20 / 30
2. 8 / 18 / 8  / 25 / 30
3. 7 / 18 / 8 / 18 / 24
4. 7 / 15 / 6 / 15 / 24
5. 6 / 15 / 6 / 12 / 20
6. 6 / 12 / 10 / 10 / 20