Chest and Back

warm-up 1 : 5min cardio
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warm-up 2 : 75 low cable flys , 75 dumbell low rows
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incline cable wide grip row , flat dumbell press , pec dec , plate twists
1. 15, 10 , 20 , 20
2. 12, 8 , 15, 18
3. 10, 6, 12, 15
4. 8, 4, 10, 12
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incline press light smith , hammer strength alternating lat pull , high cable flys , GSP's
1. 25, 14 total, 20, 15- 20
2. 25, 12 total, 18, 15- 20
3. 20, 10 total, 15, 15- 20
4. 20, 8 total, 12, 15- 20
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150 smith shrugs