Chest and triceps workout:
Deload for the flat presses. I have mentioned a few times before not my best lift, but it was cool to bang out the higher reps. It definitely effected my strength for the chest dips. After that, I made nice gains on the fly and the tricep movements.
Flat db press: 3 warms, 85/5,14
Chest dips: 2 warms, 4chains/7 drop set
In db fly: 1 warms 60/8 65/8 drop set
Push ups: 2 set to failure.
Db ext: 1 warms, 32/6 35/6 drop set
Tricep pressdown: 1 warms, 65/10 70/8
1 arm pressdown: 15/12,13
30 min cardio