SATURDAY

SHOULDER CHEST
smith behind 3x8-10 80-100-120kg 6
smith front 3x10 80-1x100kg
plate press 2x8 80-120kg
cable rear delt cable 3x12-10 23-32-32kg
cable rear delt 3x12 14-18-18kg
db seated rear 3x12 20kg
rear delt machine 3x12 52kg
side raise db 3x10 16kg
upright row bar 3x10 45kg
front raise db 3x10 20kg

​Chest
high incline press 3x8 100-120-120
machine press 3x10 86kg
machine high press 3x10 66kg
Middle middle 3x12 18kg
Flat fly 3x15 20kg

1 hour morning cardio