Chest and arms:

Not bad but not the best. Had pounding headache during the workout and it was probabby from tanning earlier. I just have to make gains next time when I do this same routine.

In db fly: 2 warms, 55/6 65/8,8,7
Flat bench: 2 warm, 175/7,7
Slight in db: 65/10,9 55/10
Close grip bar curl ss
with dips: 3 x
1 arm preach curl ss
with 1 arm tri pressdown: 3 x

Bike HIIT: 10 sprints

Will pose tonight during the game.