Back , Chest , Abs

warmup: cardio
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50 pushups
100 back extensions
50 pullover to press
30 incline row ( no more then set of 10)
30 hammer strength wide chest ( no more then set of 10)
30 T rows each arm ( no more then set of 10)
75 mid cable fly
30 heavy shrugs ( no more then set of 10)
30 incline dbell press


outside
- 30 russian twist
- 20 dead bug
- 20 pushup
- 30 mountain climbers