Today was chest, triceps and biceps.

Started with a couple of sets of squats to get the ole' testosterone flowing.


Squats........................................................225x10x2
Flat bench press....195x5, 195x5,195x5, 195x4,185x5 last set very slow
Lying flyes.......................................................45x8x3
Incline bench dumbell press....55x8,60x7,60x5 drop to 55x4

Alt. seated dumbell curls...........45x5,50x5,45x5,45x5,45x5

Superset:
Alt.incline seated curls...................................35x7,35x7
Close grip underhand pull-downs..............167.5x8,167.5x8

Skull crushers.....................................65x10,75x10,85x6
Weighted dips........................................50x6,50x7,50x7
Triceps push-downs w/rope handle............80x6,70x8,70x8

Superset:
Drag curls on smith machine.....................60x8,65x8,65x8
Standing one arm tri. extensions...............35x8,35x7,30x10