Routine A - Rotation 3 - Chest & Arms

Chest
Bench
(warms x 3)
5 x 195
4 x 205
3 x 205
I had a bad flat bench but it got better.

Slight Incline DB Press
(warms x 1)
10 x 75
9 x 80
6 x 85

Incline DB Fly
(warms x 1)
12 x 40
10 x 45

Arms
Cable Curl
(warms x 2)
10 x 140
8 x 145

Rope Press Down
(warms x 2)
10 x 110
8 x 115

Superset
Ham Curls 12 x 40
Dips 22 x BW
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Ham Curls 11 x 45
Dips 17 x BW
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Ham Curls 10 x 50
Dips 12 x BW