Shoulders & Chest workout

Chest:
Dumbbell bench press 4 sets X 15/12/10/10

Dumbbell shoulder press
4 sets X 15/12/10/10

Side raises
3 sets X 12/10/10

Rear delts flay machine
3 sets X 15/12/10

Bent rear delts raises
4 sets X 20/15/10/10

Plate press (inner chest)
4 sets X 20/15/12/10

Front raises
3 sets X 20/15/12

Incline bench press
4 sets X 15

Smith machine shrugs
4 sets X 20

30 mins cardio

There was more exercises but unfortunately the cam didn't record everything