3/1 Training (Tuesday)

Chest

Exercise 1: Incline DB Press - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 6 reps/80 lbs; Set 5: 6 reps/80 lbs; Set 6: 4 reps/85 lbs

Exercise 2: Flat free-weight barbell press - Set 1: 12 reps/135 lbs (warm);
Set 2: 10 reps/165 lbs (warm); Set 3: 8 reps/175 lbs; Set 4: 5 reps/185 lbs

First time doing free weight flat bench in 5+ years easy if not closer to 7 or 8 years

Exercise 3: Chest dips: Set 1: 15 reps; Set 2: 15 reps; Set 3: 11 reps; Set 4: 12 reps

Biceps

Exercise 1: EZ barbell curl - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs (warm);
Set 3: 6 reps/90 lbs; Set 4: 6 reps/ 100 lbs; Set 5: 5 reps/110 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/75 lbs;
Set 3: 8 reps/85 lbs; Set 4: 6 reps/95 lbs

Exercise 3: DB concentration curl - Set 1: 10 reps/25 lbs; Set 2: 10 reps/35 lbs (spot on 9 rt/8 on lft.)

Cardio

Interval training on stationary bike - 21 minutes (129 avg/148 max heart rates)