Chest / Biceps

DB Incline Press
1 x 12 - 50KG
1 x 10 - 55KG
1 x 7 - 75KG

Flat BB Press
1 x 12 - 60KG
1 x 6 - 85KG

Cable Flys
1 x 10 - 58KG
1 x 11 - 94KG (Up the weight next week to get 6-8reps failure)

DB concentration Curls
1 x 10 - 15KG DB (Each arm)
1 x 10 - 22.5KG (Each Arm) I did another 2 reps where I used my other arm to lift as well then controlled the negative

Bicep Curl Machine (Just a change from EZ Bar)
1 x 10 - 100
1 x 6- 120


20 minutes cardio....