Chest and tris
Incline chest press machine
90*15
180*10
200*10
220*10
230*9

Over head tri extension (dumbbell)
80*10
90*10
100*10
110*9

Rest of the work out is about slow movements and feeling the muscle tighten and working the whole rang of motion.

Bench press machine
90*10
100*10
110*8

Tricep push down
70*10
90*10
100*10
110*10

Decline bench machine
70*10
90*10
110*10
120*10

Standing flys
30*10 four sets

Tricep push down rope
70*10 three sets

I got some advice from a buddy of mine at the gym who is also a trainer and he said to do what I've emplimented which is slowing down the movement and concentrating on the muscle contraction. It has really made a difference. If your reading thanks ken!

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Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment. --buddah