Chest
Incline press
1x10 reps@185
1x8 reps@195
1x5reps@195
1x6reps@190
Dips
2x10 reps@bw+45lbs
1x10 reps@bw+35
1x12 reps bodyweight
Cable flyes
3x10reps at 30 something a side
Abs
4x15reps@50lbs machine
4x20@30 lbs (weighted crunches)
2x10@15lbs leg raises
Arm day
Triceps
Close grip bench
1x11@185lbs
1x10@195lbs
1x8@205lbs
1x8@195lbs
Skull crushers
1x10@75lbs
2x8@85lbs
1x7@85lbs
Biceps
ez curls
4x10@75lbs....nitrix made triceps too pumped to curl...stayed tuned for next week bicep strength should be better, lol
seated curls
3x10reps@25's
1x7reps@30's