right
monday
chest/bicep

warm up
rear delt lift 25reps
emty barbell flat 25reps

chest
decline dumbell press 10,8,6
incline dumbell press 10,8,6
incline fly 10,8,6
press ups 3 X 12 superset with cable crossovers 3 X 12

bicept
ez bar preacher 12,10,8
hammer curls 12,10,8
cable curls 10,8,6

???
thoughts have cut down bit