Buff Chinee

 Chest - 2x all Lie on back, elbows stop at floor Diamond press Chest fly, squeeze in middle Chest press Raise hips-declined press Wide flys-forearms touch floor Standing front Shoulder raise-inside of palm up to sky, shoulder high Arms - 3x all Standing curl-full relax up to shoulders lean forward, tricep Kickbacks standing hammer curl one arm overhead tricep raise Legs Back Standing rear fly, both arms in curl position in front chest, one arm at a time fly back standing- bent over row-squeeze traps, bring elbows together behind back shoulder shrug-hold and flwwex 1sec at top all back no arm standing bent over t-bar row into abs standing bent rear delt fly - pretend you are bringing elbows together behind your back   Core