Chest...

Incline dumbbells
(warmup)..12x30,10x30,6x45,3x60,1x60
Sets....5x80,5x80,5x80

Decline Barbell
(warmup)..6x185,3x205
Sets....4x245,4x245,6x225

Flat Dumbbell benches
(warmup)...6x70,3x80
Sets....4x100,4x100,4x100

Seated chest press(no warmup)...3x290,3x290,3x290

Triceps

Power rack extensions
(warmup)...12x45,10x45,5x65
Sets....6x90,4x90,4x90

Dips(no warmup)...4xBW+80,5xBW+80,4xBW+85,4xBW+85(80 lb. dumbbell strapped around my waist for 2 sets, 2 sets with 85 lb. dummbell around my waist)

Upper cable straight bar pushdowns...10x140,8x160

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