my little finger got abit squashed by the 95kg barbell nam was benching, ouchie.

Chest

Flat barbell bench
60kg x 10
65kg x 8
70kg x 5
75kg x 3

Incline dumbbell press
15kg x 12
17.5kg x 10
17.5kg x 10

Superset with barbell biceps curl
30kg x 10
35kg x 6
40kg x 4

Dips (chest version)
15 reps x 3 sets

superset with incline hammer curls
10kg x 10
12.5kg x 6
12.5kg x 6

Flat flyes
10kg x 10 x 3 sets

Superset with reverse grip ez curls
23kg x 12 x 3 sets

Supersuperset with alternate dumbbell curls
10kg x failure x 3 sets

dips to failure x 1 set
barbell curl to failure x 1 set

did 10 sets of abs exercises.

=(((