W1/D1 Chest & triceps

*Chest Warmup set - Incline dumbbells 2 x 20,15 Working sets - Incline dumbbells 3 x 15,15,12 - Flat dumbbell flies 4 x 8,8,10,10 - Flat dumbbells flies 4 x 12,12,10,10 - Cable high to low 3 set 8 drop 10 8-10,8-10,8-10 *Triceps Warmup set - Rope extension 2 x 20,15 Working sets - Rope extensions 3 x 15,12,12 - Straight bar pushdown 4 x 8,8,10,10 Superset - Dips 4 failure - Over head rope extension 4 x10