Routine A
Chest and arms

Flat bar press/warms4X85,85,125,125 working3X245, reps5,6,6
Slight In Db press/warms1X40 working3X85,85,90/40 reps10,11, 10/16
In Db fly/warms1X25 working2X40 reps15,12
Cable curls/warms2X50 working2X100,100/40 reps8, 8/15
Rope pressdown/warms2X55 working2X85,90/50 reps12, 12/15
Hammer curl(ss)/working3X45,45, 50/20 reps12,12, 12/15
Dips(ss)/working3X failure

felt good and strong once i got the blood pumping
chest blew up and arms where pumped and still feeling
tight. did 15 mins incline walk too