Chest

Flat dumbbell benches
(warmup)...35x12,50x10,65x6,70x3
Sets....85x8,95x6,100x5,110x3,100x4(stretch between each set)

Incline dumbbells
sets....70x7,80x5,(last set was a dropset]

Decline benches(pretty weak here today)
(warmup)....185x5
Sets....225x5,235x4,235x4

Flat bench flies
Sets....45x10,50x8,50x8(great stretching between sets)


Moving on to biceps

Standing straight bar curls
(warmup)....50x15,70x10
Sets....95x9,105x5,115x5,115x4

Preacher curls
Sets....70x6,70x6,80x5(used very strict form, held peak on last rep)

One arm Zottman curls(preacher bench)
Sets....30x10,30x10

Seated offset curls
Sets...35x5,35x5

On to forearms...

Standing wrist curls
65x12,70x9,70x10

Reverse cable curls
sets...80x10,100x8....

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