Chest

Flat dumbbell benches
(warmup)....35x12,50x10,65x5,70x5
Sets....85x7,95x4,100x2,100x5,110x3,95x6

Dumbbell inclines
Sets....70x5,75x4,80x3,80x4

Decline barbell
Sets....230x4,230x4

Seated chest press
Sets....,290x3
****nothing fancy on chest, just heavy weight stopping short of needing a spot.


Biceps..did these very carefully, light and short, since I just did them heavy Saturday. I am changing my workout around, this is the only reason I did them today at all. This will be the workout I follow for the rest of comp prep.

Incline dumbbell curls
Sets....30x12,40x10,40x8

Seated incline dumbbells
Sets....50x8,60x5

Seated offset curls
sets....40x7,40x5


Obliques

Seated torso rotation
Sets...105x12,120,12,120,10

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