Chest and Triceps

warmup
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12 - 7's
- Clap pushups
- Dips
- GSPs or double knee ups
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Smith incline / cable cross / opposite crunch ups
wide 8, 6 close / 12 / 20
close 8, 6 wide / 12 / 20
10 reg / 12 / 20
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Wide chest / skullcrusher / hanging knee ups
12 / 12 / 20
10 / 10 / 20
8 / 8 / 20
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hammer dbell press , flys , dips
10 , 10 , 15
8 , 8 , 12
6 , 6 , 10