Back, Chest , abs

warmup : cardio
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incline bar ( wide , mid, close grips ) , lying pullup ( wide , mid, close grips ) , reverse crunches
1. 10, 20, 15
2. 10, 20, 15
3. 10, 18, 15
4. 8 , 18, 15
5. 8 , 15, 15
6. 8 , 15, 15
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Incline row ( reverse wide , mid, close grips ) , Hammer flat press alternating , heel touches
1. 10, 20, 40
2. 10, 20, 40
3. 10, 18, 40
4. 8 , 18, 40
5. 8 , 15, 40
6. 8 , 15, 40
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outside
20 pushups
12 low row
20 shrugs
1 sprint