[lilgumby]

I also warm up with cardio.

I think it helps my knees doing that



Thursday was chest, shoulders and biceps.

Chest
warm up with bands
warm up few sets of seated machine presses
warm up machine flies

Workout

4 sets 8 Machine press
4 sets 12 incline Smith bench
3 sets 15 incline cable flies
3 sets 10 dumbbell pullover

Shoulders

4 sets 8 Seated dumbell press
3 sets 20 machine rear delts
3 sets 10 front dumbbell raises

Triceps

4 sets 15 rope push downs
3 sets 10 incline dumbell skull crushers