MONDAY
SHOULDER CHEST
smith press 3x8 110kg
Behind smith press 3x10 60-2x80kg 8
Dumbbell rear chest on seat 2x12 30kg
dumbell rear delt reverse 3x12 30kg
cable rear delt bent over 3x15 23kg
cable to forehead 3x12 91kg
side raise cable 3x12 14kg
side raise dumbbell 3x12 20
upright row bar 2x15 45kg
Front raise dumbbell 3x10 20kg

Flat plated press 3x10 160kg
Flat press cable 3x12 14
Machine fly 3x10 113kg
machine press 3x10 66kg

Great session calories increased now 5800 4000 was way to low but loving the pump