Push Pull: Chest and Back

1) Active warmup, pre-exhaust: chinups 10 reps, superset cable flies 20 reps (5 rounds)

2) Lat pulldown 10 reps, superset incline dumbell press 10 reps (5 rounds)

3) Typewriters 8 reps, superset flat dumbell press 10 reps, superset clap pushups 15 reps (4 rounds)

4) single armed dumbell row heavy 12 reps, superset flat dumbell flies heavy 8 reps, superset seated row narrow grip 12 reps (4 rounds)

5) Seated row wide grip 10 reps, superset strait armed pulldown 10 reps, superset low to high cable fly 12 reps (4 rounds)

6) chest dips til failure, lower back hypers 25 reps (4 rounds)