Start off with hammer flat bench warm up 2x20 1 plate each side. Work set work up to 4 plates and go till failure. Incline machine preses. 3 sets starting with 150 (weight stack) ending with max which says 300, but is more like 200 10-12 reps. Decline bench press free weights. Start with 225 for 10, 275 for 8-10. 305 till failure. Then I hit the smith machine. Nothing left after that chest workout. Your pecs will thank you. That's this month, I change workouts every month or so to hit everything and not to get complacent where the weights don't give me that pumped out feeling. That's chest, now I hit bis. Tuesday back, traps, and rear delts and abbs. Wed off, Thursday Front delts, side delts and calfs and abbs. Friday quads, hamstrings, calfs. We squat till someone quits. Sat and Sun are cardio, if anything. And I end each workout with 1/2 hour of card. Bike, Stepper, or treadmill. Workout takes about 1 hour & 15 min with shower.
