Chest and Arms:
First time doing this!
Little tired and weak but it was a good change.
In Db Press: 2 warms, 85/6,7,6,5
Flat Bar: 1 warm, 165/8,7,7
In Db Fly: 45/11,10,9
Cable Curl ss with Tri Bar Ext
In Db Curl ss with Rope Pressdown
Upper ab work: 5 sets