Chest and biceps:

Nice to start to this workout, and happy with the kick off numbers.

In db press: 3 warms, 95/5 100/8 102/8
Flat bench: 2 warms, 175/10 185/10
Chest dips: 1 warms, 3 chains/9,9,9
Barbell curl: 2 warms, 105/6 125/5 130/5
Rope curl: 2 warms, 60/8,8

15 min cardio

I am really sore from yesterdays front squats. Abs are sore!