Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down