Chest, Biceps, Abs

Warmup

75 smith incline press
100 total incline curls (light - not alternating)
100 crunches

Flat Dbell  fly & press / easy curls / hanging hold to fail
1. 3 & 6 - 3 times / 2, 3, 4 / 3
1. 2 & 4 - 4 times / 3, 4, 5 / 3
1. 1 & 3 - 5 times / 4, 5, 6 / 3

Mid high cable fly drops x 1
12 to 6's
Rope curl Drops x 1
12 to 6's
High cable fly drops x 1
12 to 6's

300 side to side planks