FRIDAY
SHOULDER CALVES CHEST
smith press 3x10 80-100
Behind smith press 3x10 60kg
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x12 12kg
side raise cable 3x12 7.5 on stack
side raise dumbbell chest on seat 3x12 20
upright row bar 2x15 35-245kg
Front raise dumbbell 3x18-2x20kg

seated calves 3x10 100kg

Flat plated press 3x10 120kg p
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg

Was a okay session shoulders need to fill back out as feel way to flat but good session overall