I could not work out the super rest pause routine for my chest and upper back so I improvised. I'm still an idiot.

Here's what I came up with and now I'm stuck with it for 6 weeks. This was very painful after 4 hours in the 99 degree garden.

Lying Dumbbell Fly  70 total lbs 

1 set of 30 rest 45 seconds
1 set of 25 rest 30 seconds
1 set of 20 rest

Decline  Bench Press 100 total lbs

1 set of 30 rest 45 seconds
1 set of 25 rest 30 seconds
1 set of 20 rest

Bent Over Dumbbell Row 50 lbs

1 set of 30 rest 45 seconds
1 set of 25 rest 30 seconds
1 set of 20 rest

Flat Dumbbell Bench Press 100 lbs

1 set of 30 rest 45 seconds
1 set of 25 rest 30 seconds
1 set of 20 rest

Bent Over Dumbbell Row 50 lbs

1 set of 30 rest 45 seconds
1 set of 25 rest 30 seconds
1 set of 20 rest

no abs today. I'm old and I hurt

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