My chest is so sore today from Monday's workout, that I had to laugh at Robert's comment
I started with flat benches for a strength progression:45X12 (empty bar)supersetted with 15 pushups. This was my warmup
95X10, rest 3 minutes
115X5, rest 3 minutes
135X3, rest 3 minutes
140X3, leap for joy! High five spotter
Incline dumbell presses 4 sets increasing weight, superset w/10 pushups, 45 seconds rest
Flat Dumbbell flyes, 4 sets increasing weight, superset w/ 10 pushups, 45 seconds rest
Freemotion cable flyes (cool new machine for me) 4 sets, increased weight for 3 sets
incline smith machine "explosive" presses (toss the bar and catch it on the way down- keep it LIGHT!) superset w/ pushups 3 sets
The Freemotion cable flyes were overkill- it's a new machine that I wanted to try and got carried away
Yours in soreness,
Mel