Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2

 

• Cable wide grip pulldowns

• One arm dumbbell rows

• Machine plate loaded rows

• Cable rope pullovers

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• Flat machine plate loaded chest press

• Incline smith machine bench press

• Pec fly machine

• Decline smith machine bench press

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   finish with the following 

    3 Rounds

    

• Crunches 30s

• Bicycle kicks 30s

• Leg raises 30s

• Planks 1min

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