warmup: 5 min cardio
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smith flat / reverse grip rows / gsp's
1. 20 / 18 / 15
2. 15 / 15 / 15
3. 10 / 12 / 15
4. 8 / 10 / 15
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incline smith / hammer strength lat pulls ( alt ) / crunches
1. 12 / 18 / 50
2. 10 / 16 / 50
3. 10 / 14 / 50
4. 8 / 12 / 50
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dumbell flys into seated shrugs into leg holds
1. 15 / 12 / fail
2. 12 / 10 / fail
3. 10 / 8 / fail
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