Arms, Back, Abs

warmup
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incline dbell press / incline fly / wide grip lat pull
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

75 flat press smith or free
50 pullups

decline or wide chest / shrugs / t-ber row
1. 8 / 12 / 15
2. 7 / 10 / 12
3. 6 / 8 / 10

outside

50 isolation pushups
200 low to highs
100 straight leg situps