yeah i pleased with legs at moment

anyway
Monday
Chest/biceps


Chest
Decline barbell press warmup1 12reps warmup2 12reps working 6reps
Incline dumbell press warmup2 12reps. Working 5reps
Flat fly warmup2 12reps. Working 5reps
Cable crossover. Working 15reps

Biceps
Concentration curl. Warmup1 12reps warmup2 12reps working 5reps
Barbell curl warmup2 12reps working 6reps and 3reps cheat for the negative