W6/D1 Chest & triceps

*Chest Warmup - Cable flies (standing) 2 x 20,15 Working set - Cable flies 4 x 12,10,10,8 - Alternating Flat dumbbell press 4 x 8 - Decline dumbbell press Cluster set 3 x 10,10,10x3 - Dumbbell flies 3 drop sets 8 drop 10 x 3 *Triceps Warmup - Over head rope extension (bent over)2 x 20,15 Working sets 4 x 12,12,10,10 - Cable kick backs cluster set 3 x 10,10,10x3 Superset - Close grip bench 4 x 6,6,8,8 - Over head rope extension (bent over) 4 x 10,10,10,10