Back , Chest, Abs

warmup: cardio

lat pull / flat dumbell press / plate swings
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
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50 pec deck
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high row / incline dbell / rope crunches
1. 10 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
4. 5 / 5 / 20
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50 shrugs

* outside
- 20 pushups
- 20 good mornings
- 50 mountain climbers