Chest, Triceps, Abs

warmup
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flat press to fail or pushups

incline smith high incline / incline cable tri extensions / rope crunches
1. 8 / 12 / 20
2. 6 / 10 / 20
3. 4 / 20 / 30

flat press to fail or pushups

flat dbell press / cable skullcrushers / russian twist
1. 8 / 16 / 50
2. 6 / 14 / 50
3. 4 / 12 / 50

flat press to fail or pushups