Chest and back workout:

Last round of doing 4 x 6 with the bench. Nailed each set so I am onto 4 x 4. Granted I am not a strong flat bencher, LOL, but, I would like to see what I can do.

Flat bench: 3 warms, 185/8 215/6,6,6,7
In db press: 1 warm, 85/8,8,8
Lat pulldown under: 2 warms, 150/6,6,7,7
1 arm db row: 2 warms, 85/10 90/9

ab work
10 min cardio cooldown.