Chest , Biceps , Abs

2000 meter row

alternating dumbell flat press / seated alternating dbell curls / rope crunches
1. 16 total / 18 total / 20
2. 14 total / 16 total / 20
3. 12 total / 14 total / 20
4. 10 total / 12 total / 20

alternating incline press / seated alternating incline curls / dead bugs
1. 16 total / 18 total / 20
2. 14 total / 16 total / 20
3. 12 total / 14 total / 20
4. 10 total / 12 total / 20

pec dec / straight bar curl / toe touches
1. 12 / 12 / 50
2. 10 / 10 / 50
3. 8 / 8 / 50