Rotator cuff 
2 X 12 

Decline push ups
4 X 25

5 minute break

Regular push up (contest)
20-15-10-5-5-10-15-20

Decline BB chest press 
1 X 10-12 
1 X 6-8 

Incline DB chest press 
1 X 10-12 
1 X 6-8 

Flat bench flys 
1 X 10-12 
1 X 6-8 

Dips 
2 X 10  
2 X 5 lbs + BW 
BW dip contest 

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