Chest, Tricep, Abs

warmup
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150 cable flys - bench - 50 high incline, 50 mid incline, 50 flat - sets of 25
150 hammer strength dips - sets of 25
150 leg swings
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15 smith incline negatives - 3 sets of 5
10 + 5 neg cable tri cross - 3 sets
3 leg holds - 3 sets
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Oustide
- 10 low mid high hold push ups
- 25 plate side to sides
- 4 weighted stairs