Chest and Triceps

warmup
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100 - pushups
100 - rope extensions
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dbell decline press / skull crushers
1. 12
2. 8 - 10
3. 6 - 8
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50 -  plate crunch ups
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wide chest / overhead dbell ext
1. 12
2. 8 - 10
3. 6 - 8
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routine
10 decline pushup
10 overhead cable extension
.......