Chest

Flat dumbbell benches
(warmup)...35x15,50x10,60x6,70x5
Sets...85x6,95x4,100x3,100x3,110x2,110x3,110x3

Decline barbell
(warmup)...185x5
Sets...225x6,225x4,245x2,250x2,255x1,225x3

Incline dumbbell bench
Sets....70x6,80x4,85x4

Seated chest press
Sets...290x5,295x3,300x3

Flat bench flies
Sets...50x9,55x7


Calves

Standing calf raises with smith machine
(warmup)....90x20
Sets...180x20,230x15,280x10,300x10

Leg extensions
(warmup)....50x10
Sets....90x10,90x10,95x8


One more set of seated presses on the way out, 290x5

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