Started out with flat bench. Did a couple of warm ups sets then added the weight. I was doing benches with shoulder width grip then wide grip. After I did three sets of shoulder width and wide grip I went onto incline then decline. I did the same with both. After the chest routine I moved on to dumbell curls. When I started those I started the forearms too. I did the twists. It's where you grab a dumbell put your wrist just right off of your knee and twist the dumbell. I start with palm up then twist to palm down. It helps with grip and the forearms. After 4 sets of those I did very close reverse grip curls with the bar bell. Did about 4 sets of those going up to about 6-8. Finshed those up and did some extra wide curls, reverse grip also. Then to finish it up I did as many as I could upper pulley bent over crunches. My stomach was feeling great after those. I went for a walk with the dog though a German Shepard was about to come over the fence at us. Then we set off a kennel full of dogs and the cows ran at the fence at us. So it was an interesting walk for the first mile and half or so then it calmed down. Came back and did some house work caulking up some windows and putting up the Christmas Decorations in the attic until next year.  Hope you have a Happy New Year and a good one at that. Until next time BUILD ON!!