Chest

Flat dumbbell benches
(warmup)...35x12,50x12,60x6,70x5
Sets....85x6,95x4,100x3,110x2,100x3

Incline dumbbell
Sets....70x6,75x4,80x3

Decline benches(barbell)
Sets....225x3,225x4,225x3

Seated chest press
Sets....290x4


Biceps

Standing olympic bar curls
(warmup)...45x15,65x12,75x8
Sets....95x8,105x5,115x3,115x3

Preacher curls
sets...85x8,105x3,130x3

One arm Zottman curls
sets....30x10,30x10,30x8

Good workout, rest tommorrow....then get back into normal days the rest of the pre comp time.

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