MONDAY
CHEST DELTS BICEP
decline smith 3x10 120-140-150kg 8
plate press 3-8-10 120-160-160kg
superset fly 36kg 12
fly cable middle 3x12 23kg
lower cable fly 3x12 18kg
machine press 3x10 79kg
Pullover 2x10 32kg


rear delt db bent over 3x15 20kg
superset db on seat 10kg 12

front rope 3x12 32kg

Db side chest on seat 3x12 10kg




preacher curl 3x10 30kg
bicep curl on seat 3x10 14kg
standing bicep curl 3x12 30-45-45kg
Superset db close curl 3x10 18kg
hammer curl 3x10 22kg

Start the week fresh cardio added tomorrow food cut 4500-4700 need a little break tighten up then push again do this for 6 weeks still aiming to progress just not force feed or get to bloated