Chest, tri's and shoulder workout

I am sssooooo SORE from this Friday's workout... so I thought I would share!  ENJOY!

CHEST, TRI's and SHOULDER's (scrambled!)
3 sets of 10 reps- Bench press 45 lb straight long bar add enough weight that the 10th rep you are thinking you shoulda had a spotter!  haha! (last set, last rep, I wasn't laughing!)
SUPERSETTED with 3 sets of 15 "tricep" pushups (elbows in)

4 sets of 10 reps- single arm clean and press with a dumbbell.  don't switch arms, do all ten with one arm, then 10 on the other arm (every set go up in weight by 5 pounds)

4 sets of Weighted Dips (25lb plate on lap) 15 very slow and concentrated and then finish with 5 fast burn reps!
SUPERSETTED with: 4 sets of 10 per side: Standing lateral cable flyes

3 sets of 10 reps-Anterior delt flyes/raises
SUPERSETTED with 3 sets of 12 Tricep cable pushdowns (Very slow and concentrated!)

ENJOY!