Chest, Back, Abs

warmup: cardio 

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full range of motion lat pulldowns / smith incline close grip / reverse crunch

1. 20 / 12 / 20

2. 16 / 10 / 20

3. 14 / 8 / 20

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Single arm high row , hammer strength wide chest , rope crunch

1. 12 each / 12 / 20

2. 10 each  / 10 / 20

3. 8 each / 8 / 20

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cable incline pullovers , alternating flat dumbbell press , heel touches 

1. 14 / 18 / 100

2. 12 / 16/ 100

3. 10 / 4 / 100

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oustide :

20 pushup variation 

20 low reverse row 

- something cardio