Flys, Bi's and Abs

warmup: 5min cardio
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Flat dumbbell flys twisting grip into seated curls / hanging leg swings
1.15 , 20 / 15
2. 12 , 15 / 15
3. 10 , 12 / 15
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Incline dbell flys into incline curls / heel touches

1.15 , 20 / 50
2. 12 , 15 / 50
3. 10 , 12 / 50

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low to high cable flys into cable curls / rope crunches
1. 20 , 20 / 20
2. 15 , 15 / 20
3. 12 , 12 / 20
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pullover to press / preacher negatives / toe touches
1. 12 / 3 / 30
2. 10 / 3 / 30
3. 8 / 3 / 30
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75 pec dec