back and chest

warmup: 5min cardio
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dead lifts  100 @ 135lbs
decline press 100 (sets of 15-20)
crunches 100
smith shrugs 50 ( heavy sets 6-8 )
hammer strength incline press 75 ( 10-12 reps per set)
incline cable row row 75 ( 10-12 reps per set)
crunches 100
flat dumbell press 20 reps ( 4-6 reps per set )