• chest
incline db flyes:
2 x 12 x 15, 2 x 10 x 15

machine flyes:
12 x 50, 12 x 60, 10 x 60

cable cross-overs:
12 x 20, 12 x 40, 10 x 40

• shoulders
smith machine presses:
12 x 57, 12 x 62, 2 x 10 x 62

incline lateral raises:
12 x 10, 12 x 8, 2 x 10 x 8

bent over side cable laterals:
2 x 12 x 10, 10 x 10

• triceps
cable pushdowns w/rope:
12 x 70, 12 x 80, 2 x 10 x 90

db kickbacks:
12 x 12, 2 x 10 x 12

reverse-grip cable pushdowns:
12 x 70, 12 x 80, 2 x 10 x 90

i will never go to the gym between 5 and 10 again. i will stick to early afternoon or extremely late at night. the crowd was insane and i do not wish to repeat the madness.

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