MONDAY

CHEST DELTS BICEP

decline smith 2x8-10 140-160kg 7
plate press 3x8 120kg
high incline plated 3x12 70kg
fly 36kg
fly cable middle 3x12 18kg
lower cable fly 3x12 18kg
machine press 3x15 2x59-66kg


rear delt db bent over 3x15-12 30-2x42kg
db on seat 3x15 16kg
front rope 3x12 17kg
Db side chest on seat 3x12 18kg


preacher curl 3x10 30kg
bicep curl on seat 3x10-8 16-2x20kg
standing bicep curl 3x10 45kg
db close curl 3x10 24kg
hammer curl 3x10 24kg

1 hour morning cardio
Another solid session loved it today good pump still chipping away next week will be the real start