Routine A
Chest

Week 1

Flat bench/warm4X 45, 95, 135x2 working4X 205, reps 8/4, 8/5, 8/4, 8/4

Slight In DB press(ss)/working3X 80, reps 10,12,13
Slight In DB fly(ss)/working3X 40, reps 12,12,12

Chest dips(ss)/working3X body weight reps 20,22,22
DB pullovers(ss)/working3X 80, reps 10,10,10


legs up on all bench work and on flat press did rest pause, went to
about failure rack wait 20 sec then go to failure again did 12mins incline
walk pre 12mins bike post