Ok I was still off a day yesterday and now im off again today but anyway the two workouts posted yesterday were for two days before and now this one is for yesterday. Today is legs and ill post it below after I've done it.

Yesterdays workout

Standing side lateral raises 1 X10 ~ 5lbs; 2 x 8 ~ 8 LBS
Smith Bench 1 X 15 ~ 40; 2 ~ 12 ~ 40
Dumbell Curls 3 X 10 ~ 15
Lat pull down 3 X 8 ~ 50
Lever chest press 3 X 8 ~ 40
Tricep Extensions 3 X 8 ~ 20
Cable Pushdown 3 X 8 ~ 40