Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10 - I did these with dumbells, and I followed everyone advice as far as going for a lower rep range on a few sets, so the last set I did with 90 lb dumbells, and got out a few reps (I believe 4)
Inclined Bench Press 3 8-10 just did the usual on these instead of going heavy. I tried pausing at the bottom of the rep on these for a second
Flat Bench Flies 3 8-10 as usual, light weight focusing on the stretch 25, 30, 35 lb dumbells
Cable Crossovers 3 8-10 same thing as flat bench flies focus on the stretch
Seated Calve Raises 3 10-12 90, 135, 135lbs
Standing Calve Raises 3 10-12- I dont remeber for this one, I did the whole stack though (not much in my gym)
Crunches 4 sets 12-15 reps nothing special for these