I worked chest and arms today.
Wide Hammer Strength decline bench presses, 4X12-10
Incline Hammer Strength bench presses, 4X12-8
Nautilus pullovers, 4X12
Preacher curls, 4X12-8
Seated dumbbell alternate curls, 4X10
Nautilus dips, 4X12-10
Nautilus forearm machine, 4X15
30 minutes of cardio.